Evolution Mixed Martial Arts. Empowering people, one person at a time
Here's to another great year, so long 2010
Andrew Quiroz takes home the NAGA Silver!!!
Andrew brought home the Silver after a brutal battle with Raul Jimenez Head Instructor at Team Guacho, a Pan Am Gold winner in 2010.
Our First Green belts!!!
Chris Benton wins the NAGA for Evolution MMA
Chris dominated the teen division, and competed in extraordinary form. We are very proud of you and wish you many more victories in competition
Student of the Month - Bob Dufief - 9/15/2010
Bob earned
Student of the Month - Roger Rodriquez - 5/27/2010
Our Second student of the month goes out to Roger because of commitment to putting in his time into something he believes in. Roger has stopped focusing on his strengths and has been working on the areas he needs improvement, to become one our best well rounded students. You've come a long way... Keep up the good work!!!
Bob's Corner - warm-ups and conditioning
Master Chun: Why does he have us perform the exercises he prescribes? Does he really mean what he says?
Some people are probably missing the point of the exercise/fitness portion of the class. Before we begin, a disclaimer is necessary: Am I an expert in the cellular physiology of muscles? Absolutely not!
When Master Chun says, “Do 100 Hindu squats as fast as you can!” does he mean it? Well, the answer is both “no” and “yes” at the same time. Let’s dissect his command. Does the fact he wants us to perform 100 squats matter? NO! Does it matter that he want them done fast? YES! The 100 squats would simply be a goal, actually in the long run it would be considered a minimum. For beginners, consider it a benchmark to achieve. The important part is speed – that’s where the muscle physiology comes in. He wants us to train for power, speed AND endurance. Here’s how that happens…
Cellular Composition of Muscles
Muscles are comprised of two types of cells: slow twitch and fast twitch. Slow twitch cells, scientifically noted as Type I, provide endurance – they can perform repetitive motions for an astonishingly long period. Type II cells are fast twitch cells. Type II cells are actually broken down into 2 categories: IIA and IIB.
A marathon runner typically have about 75% Type I muscles – they need the endurance and train as such. A sprinter, to the contrary, will possess approximately 75% fast twitch muscles providing massive burst speed and strength.
The ratio of the fibers in your body are dependent upon 2 things:
1) Your genetic predisposition to muscle composition
2) Transformation of slow to fast (or fast to slow) through training influence.
Canadian scientists Simoneau and Bouchard estimate 40% of the variance of fiber type is due to training influence and 45% is based on genetic factors. Therefore, you have control over about 40% of your muscle composition.
You may have noticed the fast twitch muscles fall into 2 categories: A and B. Type IIA is a more efficient cell type, metabolically speaking, than a IIB cell. Type IIA could be considered a hybrid of Type I and Type IIB – it is capable of both endurance and power. Given the “choice” the body will attempt to perform tasks using IIA rather than IIB cells – it is simply more efficient. A Type IIB cell, it is estimated, burns 10 times the calories of a Type I cell!
Several studies have shown Type IIA and IIB fibers produce equal force at low velocities of exercise. Since the load can be handled by IIA cells, the body prefers efficiency and will not stimulate the IIB cells. How do we stimulate the IIB cells and coax our body into converting cells into IIB? Increase the velocity of the exercise. As Master Chun would say, “Do it fast!”
Conclusion: The goal is stimulate the fast twitch muscles for both endurance and power. The squats train the legs and stimulate the need for more power. The fast-paced push-ups exhaust the endurance of pectorals and triceps…stimulating the need for more power and endurance. After the push-ups, imagine the power you’ll be able generate behind that knock-out punch…that is Master Chun’s goal for each and every student.
Some people are probably missing the point of the exercise/fitness portion of the class. Before we begin, a disclaimer is necessary: Am I an expert in the cellular physiology of muscles? Absolutely not!
When Master Chun says, “Do 100 Hindu squats as fast as you can!” does he mean it? Well, the answer is both “no” and “yes” at the same time. Let’s dissect his command. Does the fact he wants us to perform 100 squats matter? NO! Does it matter that he want them done fast? YES! The 100 squats would simply be a goal, actually in the long run it would be considered a minimum. For beginners, consider it a benchmark to achieve. The important part is speed – that’s where the muscle physiology comes in. He wants us to train for power, speed AND endurance. Here’s how that happens…
Cellular Composition of Muscles
Muscles are comprised of two types of cells: slow twitch and fast twitch. Slow twitch cells, scientifically noted as Type I, provide endurance – they can perform repetitive motions for an astonishingly long period. Type II cells are fast twitch cells. Type II cells are actually broken down into 2 categories: IIA and IIB.
A marathon runner typically have about 75% Type I muscles – they need the endurance and train as such. A sprinter, to the contrary, will possess approximately 75% fast twitch muscles providing massive burst speed and strength.
The ratio of the fibers in your body are dependent upon 2 things:
1) Your genetic predisposition to muscle composition
2) Transformation of slow to fast (or fast to slow) through training influence.
Canadian scientists Simoneau and Bouchard estimate 40% of the variance of fiber type is due to training influence and 45% is based on genetic factors. Therefore, you have control over about 40% of your muscle composition.
You may have noticed the fast twitch muscles fall into 2 categories: A and B. Type IIA is a more efficient cell type, metabolically speaking, than a IIB cell. Type IIA could be considered a hybrid of Type I and Type IIB – it is capable of both endurance and power. Given the “choice” the body will attempt to perform tasks using IIA rather than IIB cells – it is simply more efficient. A Type IIB cell, it is estimated, burns 10 times the calories of a Type I cell!
Several studies have shown Type IIA and IIB fibers produce equal force at low velocities of exercise. Since the load can be handled by IIA cells, the body prefers efficiency and will not stimulate the IIB cells. How do we stimulate the IIB cells and coax our body into converting cells into IIB? Increase the velocity of the exercise. As Master Chun would say, “Do it fast!”
Conclusion: The goal is stimulate the fast twitch muscles for both endurance and power. The squats train the legs and stimulate the need for more power. The fast-paced push-ups exhaust the endurance of pectorals and triceps…stimulating the need for more power and endurance. After the push-ups, imagine the power you’ll be able generate behind that knock-out punch…that is Master Chun’s goal for each and every student.
EMA's first belt testing - 2/25/2010
Antonio, Shawn, and Chris all passed their 2 hour belt test. It's the most difficult testing Master Chun has conducted for a Yellow belt. These guys deserved it because they were ready for it, and put their time in it to earn it. Congratulations guys!!!
Student of the Month - Chris Benton - 1/4/2010
Our first student of the month recognition goes to Chris for his unparalleled dedication at becoming a Mixed Martial Artist. He is a testament to "You get out what you put in". Chris impressed us all by coming into class, sometimes exhausted, after his football practices and games. This just showed his level of commitment to something he genuinely has a passion for: MMA!!! Congratulations Chris.
