get the edge martial arts ebook

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G G E E T T T T I I N N G G T T H H E E

M M AAR R T T I I AALL E E D D G G E E

10 Fool Proof Martial Arts Lessons To Dramatically Accelerate Your Progress

Lee Mainprize www.martialartstraining.tv

Copyright 2009 All Rights Reserved



Getting The Martial Edge 10 Fool Proof Martial Arts Lessons To

Dramatically Accelerate Your Progress

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Copyright 2009 Lee Mainprize http://www.martialartstraining.tv/

Disclaimer And Copyright Information Copyright 2009 Lee Mainprize

No part of this publication may be reproduced in whole or in part, or transmitted in any form or by

any means, electronic or mechanical, including photocopying, recording, or by any information

storage and retrieval system, without permission in writing from the publisher.

Published by

Martial Arts Training TV Ltd

Popeshead Court

Peter Lane

York

YO1 8SU

While attempts have been made to provide accurate and verifiable information in this publication,

neither the Author nor the Publisher assumes any responsibility for errors, inaccuracies or omissions.

We take no responsibility for injury and recommend consulting a doctor or physician before under

taking martial arts or any other physical activity.





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Table Of Contents 1. Quality V Quantity....4

2. The Olympic Theory....6

3. 100

Times

Rule....9

4. Triple Your Skill Level And Stamina....11

5. Turning Practice In To Reality....13

6. Do You Rate Yourself....15

7. The Principles of CANI....17

8. Build Self Discipline....18

9. How To Get Fighting Ripped....20

10. How To Out Learn Everyone Else....24





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Chapter 1 Quality V Quantity

Before you start learning any martial arts techniques I would like to cover

some training concepts. This is quality v quantity, when you practice it’s much

more important to focus on the quality of your martial arts training rather than

the quantity. In other words it’s better to train for 20 minutes with intensity

than it is to train for 1 hour at 50% effort.

For example professional golfers were hitting around 500 balls a day and

becoming more injury prone. Experts analyzed their practice and found that

they would be much better hitting 100 balls with absolute focus and intensity.

So instead of doing 500 kicks focus on 100, so that you are putting maximum

effort in and your paying attention to your technique and not just getting to

the end of your repetitions. So think quality instead of quality because less can

really be more.





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If you think of rating your effort on a scale on 1 to 10 (ten being your hardest)

you start out warming up at level 5 a comfortable work rate, you then want to

ensure during each workout you achieve level 8, 9 and 10’s during some of

your rounds.

Doing 3‐4 rounds of techniques with speed, power and focus is a good workout

especially if you work both left and right stances, keeping going until the timer

bleeps this lets you focus on your techniques rather than counting how many

you have done.





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Chapter 2 The Olympic Theory

Only a small percentage around 3% of sports athletes have the time, talent,

coaching and resources to compete in the Olympic Games.

In fact we are not just taking about the Olympic athletes we are taking about

any champion athlete it could be a mixed martial arts ultimate fighting

champion in the octagon. Here are some of the most important mental skills a

successful athlete has.

It is the behaviour, thinking and habits of this small and successful group that

provides the example we’d want to model for success in our training.

Here are some great examples:‐

Successful Athletes Mental Skills 1. Choose and maintain a positive attitude, realising attitude is a choice,

pursue excellence, not perfection, and realize that they, as well as their

coaches, teammates, officials, and others are not perfect.





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2. Maintain a high level of self ‐motivation. Are able to persist through

difficult tasks and difficult times, even when these rewards and benefits are

not immediately forthcoming.

3. Set high, realistic goals and are highly committed to their goals and to

carrying out the daily demands of their training programs.

4.

Deal

effectively

with

people

and

have

learned

effective

skills

for

dealing

with conflict, difficult opponents, and other people when they are negative

or oppositional.

5. Maintain their self ‐confidence during difficult times with realistic,

positive self ‐talk.

6. Use positive mental imagery that is detailed, specific, and realistic.

7. Manage anxiety effectively and know how to reduce anxiety when it

becomes too strong, without losing their intensity

8. Manage their emotions effectively and are able to use these emotions to

improve, rather than interfere with high level performance





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9. Maintain concentration and have learned how to maintain focus and

resist distractions, whether they come from the environment or from

within themselves.

The other 97% are in the majority, so the lesson is; pay less attention to the

majority and look for the attitudes and behaviours of the top three percent.

Couple these habits with top quality training and you can only improve your

skills and performance, my training programs will help you achieve your goals

http://www.martialartstraining.tv





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Chapter 3 The 100 Times Rule

How many times do we tell others to “never give up” especially as parents, but

do you practice this mindset yourself?

When a challenge comes along and you don’t get it the first time, you should

keep trying for at least one hundred times.

Think how successful you would be if you always did things one hundred times

before you even thought about giving up. If this was put into your career,

home life, education and martial arts, think of the things you could achieve.

You might not even get there after one hundred times but think how much

better you would be, rather than just giving it a couple of go’s and then saying

“l’ll never do it”.

The human quality of perseverance is very important, often people with talent

fail because they lack perseverance, be like a rock and know you can achieve

whatever you want, as long as you keep taking action and learning, you can

only go forwards and progress.





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Remember a winner never quits and a quitter never wins!

I can always do better than I think I can The many people who think “I can’t” are right they probably never will!

All those who say I can, and rise to the challenge, always do better because

they make it possible in their own minds.

What we think, is what we feel, this becomes our reality.

If you can do 20 push ups, don’t settle for that, think I can do 30. You might

not reach 30 but now you have a goal to work towards and you have positivity

and a challenge in your mind which makes you believe we can achieve more.

We should always be looking to get out of our comforts zones by stretching

ourselves that little each time, it’s how we grow, and when we reach a new

milestone – new possibilities are opened up in our minds.





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Chapter 4

Triple Your Skill Level And Stamina

If you want to increase your fitness levels and progress much faster, here’s the

easiest way to do it, without any extra time or effort.

Always train in timed rounds, why because you will achieve so much more

during your workouts.

The traditional approach is for the instructor to count the reps or you practice

for a full 10 or 20 minutes of something specific.

The problem with this is it’s not focused and you’re mind tends to wander or

there’s the temptation to want to stop and chat!

There’s an old Zen proverb which is “if you’re going to sit, sit, if you’re going to

stand, stand, but whatever you do, DON’T WOBBLE”

In other words if your training, train! Empty your mind and think of nothing

else. This is how all champions train.





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When you train to a time it focuses your mind and efforts, you can't stop and

talk for a few minutes, get distracted and lose momentum.

You will get lots more repetitions which ensures you will improve faster and

your fitness levels will really increase rapidly.

You can use your mobile phone to time your rounds.

If you’re just getting starting, you may start with 1 minute rounds, 2 or 3

minute rounds if you are a little fitter. Always train both stances, this means

your left stance and right stance, so you work both arms and legs equally, even

though we usually favour one stance more than the other.

Whatever you’re round time is rest between rounds for at least ½ the round

time, so if you train a 2 minute round your rest interval is 1 minute before your

next round.

So remember to train in rounds you will achieve much more.





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Chapter 5

Turning Practice In to Reality

This is one of the most important elements of training.

Imagine training for a sport and then finding that the skills you've been

practicing didn't actually work in the game, ouch!

Many of you will never compete or hopefully get involved in a confrontation

but if we take the time to train we may as well train correctly right?

If you’re hitting the pads or bag don't turn your back or stop after each

repetition because that’s not even close to real, if you stop or turn your back a

real opponent they are going to hit you.

There’s a saying “whatever you do in practice, is how you perform for real”

So ensure you practice with this mindset, one of my old instructors said “the

more

you

sweat

in

training

the

less

you

bleed

on

the

streets”





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Are you just punching a bag in your garage? or are you in a dangerous situation

that requires you to defend yourself, use your imagination to make your

training real.

This will ensure you have that extra aggression and snap in your techniques

because you’re punching for a reason not for punching sakes.

When you’re practicing a combination or drill, keep it going, instead of stop

start and always prepare yourself for defense or attack after each rep.

This area is crucial to your development as a martial artist, being able to make

your training real instead of practice will improve your level tenfold.

Even by making your training real, it’s still not going to be the real thing but by

making it something close will give your training much more meaning.

Always ask yourself when training “am I making it real”

If you want to survive on the street, I can help

http://www.martialartstraining.tv





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Chapter 6

Do You Rate Yourself?

Remember it's all about quality and not quantity when you workout.

So when you workout be aware of how much effort you are putting in, by

rating yourself.

Most people haven’t got a clue how well they are doing, I see people moseying

along in the gym, nice and comfortable isn’t it! And they haven’t got a prayer

of getting any real results!

By using a scale of 1‐10

1 being hardly any effort and 10 being your hardest, strongest and most

intensive effort.

So imagine level 5 effort would be warm up pace ‐ not too strenuous but we

know our heart rate is increasing.





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Try this exercise after you have warmed up, throw a punch at your level 5

effort (not too much speed and power)

Then throw a punch at level 7, 8, 9, and then 10 see the difference in how

much effort you can put in.

So whenever you workout aim to hit 8 and 9 on your scale consistently when

you workout and you will really achieve your full potential.

We must be honest with ourselves and only put in the kind of effort you’re

worth.

We all know the phrase “you only get out what you put it” guess what it’s true.

By consistently applying this principle you will make great strides towards

becoming a great martial artist.

If you apply all these principles to my training systems you will get phenomenal

results http://www.martialartstraining.tv





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Chapter 7 The Principle of CANI

If you could take one concept with regards you're training and in fact life then

this would be the one I would advise you to take on board and use it daily.

CANI or Constant Never Ending Improvement should be applied to anything

you do by constantly asking yourself questions.

How can I train better, how can I improve my fitness, knowledge, career and

relationship with your partner, by asking yourself the question creates and

answer to the question, it becomes possible.

And just 1 percent increases in performance in several areas will yield much

great results.

Have a passion for learning, progressing and growing and you will!

You’ll be well on your way to mastery.

Remember the core of martial arts is about self mastery it's about challenging

yourself to achieve your true potential it's about getting out of your comfort

zone to give you the opportunity to grow and become a better you.





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Chapter 8 Build Self Discipline

Training often and consistently is a really important skill to have and after 30

days it becomes a habit, your progression rate will be far greater than those

who only train occasionally.

Who’s going to be better and fitter? Someone who works out once a week for

50 weeks, that’s 50 workouts in a year or someone who works out 3 times a

week, that’s 150 workout, and when you apply all the principles in this eBook

“wow”!

People

often

get

confused

at

how

someone

got

good,

they

say

things

like

“Lyoto Machida (the UFC champion) is good because he’s Lyoto Machida” No!, he’s good because he trained consistently for years and years, worked really

hard and got the right training.

At first ten minutes is good time to start with. It’s no time at all and everyone

can spare ten minutes each day, even if it means putting on the electronic

brain reducer a little later!





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Practice all areas of skill and mix your training, shadow spar, bag work and

partner work.

Fit you’re training in with goals, so decide where you want to be “begin with

the end in mind”, which is personal Leadership and then begin to marry your

goals with your daily actions which is called personal management.

Remember it’s stupid to want something and do nothing about it. So if you

want to be a competitive fighter start putting a plan of actions together,

regular sparring, pad sessions, conditioning, weight training and so on.

Remember martial arts are about self discipline so be strong and stick to your

goals; don’t fall into the trap of “I’ll do it tomorrow”.

Remember practice doesn’t make perfect it makes improvement, never get to

the stage where you feel that you’ve got it and it can’t improve. If you get to

this then there is no room for improvement.

It’s always good to schedule your workouts, otherwise it never happens!

There’s always space to practice, there is always room for improvement. After

all even the undefeated world champion practices, so why don’t you?





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Chapter 9

How To Get Fighting Ripped I have recently returned from a great holiday in Greece.

It’s pretty nice getting the attention around the pool for being in great shape

(one

of

the

perks!)

If you want to get in great shape and look lean and athletic like a fighter then

let me show you how I do it.

Firstly, you will get greater results working out first thing in the morning

because;

1. You start burning fat right away, training later in the day and you may need

to train for 20 minutes before you even start burning fat!

2. Your metabolism will speed up for the whole day, again helping your body

burn fat more efficiently.





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I take two protein shakes a day for recovery and muscle growth, one first thing

in the morning and one after my workout. You also want to ensure you have

protein with every meal. You will not get that physique without doing this, it’s

a fact.

I only eat enough carbs that fit into my palm per meal and fill up on vegetables

and protein, which ensures you don't store fat. Eating smaller meals every 3

hours will again make a massive difference to your body fat content.

Also drink two glasses of water per meal and regularly during the day, this

keeps your mind sharp and also reduces the need to snack!

Incorporate resistance or weight training into your schedule, it will help

increase

your

martial

arts

skills.

Once

or

twice

per

week

will

do

it.

If you want to build your fitness quickly and get lean, I recommend doing

martial arts circuits for the first 8 weeks of your training.

I recommend doing this 3 times per week; it takes around 20 minutes to

complete each workout.





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After a couple of months, and when you get to where you want to be weight

wise, fitness wise then just drop this down to 1‐2 per week and replace with

more focused martial arts practice.

Write out a circuit with 8‐10 exercises which work the whole body, here's one.

1. Punching combinations (taken from my training program ‐ 30 seconds)

2. Squats and front kicks

3. Sit ups using exercise ball

4. Leg Lunches

5. Kicking combinations (taken from my training program ‐ 30 secs)

6. Oblique sit up twists using a medicine ball.

7. Punching & Kicking Combinations (taken from my training program ‐ 30

secs)

8. Push ups or plank

I do 20‐30 reps per exercise and do not stop until I complete one set of all the

exercises, then I rest for 1 minute and do the next cycle.





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I do 4‐5 full cycles of this circuit, at the end I am dripping and my heart rate is

right up there!

If you're not that fit just work to your maximum start with 10 reps per exercise

and build up.

I am always mixing up my exercises and circuits to keep it fresh.

I sometimes do 30 seconds sprints as part of the routine doing 6 of these

instead of one of the exercises (this is great for fat burning).

It’s important for me to feel strong, fit, and confident and have lots of

energy to achieve my goals. That's why I train in martial arts and cross train to

do this.

I hope you like the short insight of how I get into great shape; remember the

key is action to get started to becoming a better you.

If you want to learn formidable skills and get in the best shape of your life visit http://www.martialartstraining.tv





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Chapter 10 How To Out Learn Everyone Else

When you are training there are a few areas in which you need to ensure that

you have good techniques. Things like power and accuracy are some of the

attributes you need. However if you develop them in the wrong order, it can

lead to bad habit in the long term.

This is the order of attributes that you should develop to ensure you have good

techniques and avoid bad habits, which can be hard to break. Here is how you

want to train a new technique or skill in the correct order.

1. Form

2. Speed

3. Power 4. Accuracy 5. Reality 6. Repetition





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speed to a new skill focus on relaxing your body and muscles and taking

your time, and breathe.

Once you feel you have the form then start adding speed by gradually

increasing the speed with adding much more power, each repetition

focus achieving the desired results faster and more efficiently each time.

You can develop speed by shadow boxing and working with partner.

3. Power

Once where happy with the form and speed of the technique then we can

start focus on adding more power to the skill or technique. To hit a target

as fast as you will not have much effect in a real self defense situation if

there is no power in your strikes.

To start adding more power focus on bending your knees slightly and

digging your toes in the floor, it’s what boxers call sitting down in your

technique. To add power into your technique you need to hit targets, a kick

shield, focus pad or bag will help in this area.

Focus your mind on going through the target with your technique and

relaxing your body and only tensing your muscles at the exact moment of





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impact.

4. Accuracy

In self defense situations it’s often not what you strike with but where

you strike that has the most effect. For example if you punch someone

in the face it may not have as much effect if you struck someone in the

throat.

So when practicing your techniques be aware where you are striking

because muscle memory can set in, if you shadow your front kick and

you strike the chest area it’s going to be a natural reaction to hit this

area in a real situation as oppose to a more effective area to strike such

as the bladder.

You can develop accuracy when shadowing by visualising your opponent

and making it real in your mind and be aware of your target area you

aim to strike.

Do it in your mind first by visualizing, imagine striking with power,

imagine what effect this strike has on your opponent or attacker, and

then actually do it for real, you will see a big difference in your





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performance.

5. Reality

it’s important whilst you train that you keep asking yourself “am I

training as if I am in a real situation?” Are you just walking up the pad,

punching it with no guard then turning your back and walking to the

back of the line?

You would never do this in a real situation so why train it system,

creating bad habits that can easily be changed to add more meaning to

your martial arts training and increase your skills.

Always work in a guard. If you hit a pad imagine that it can hit you back.

Don’t just hit the bag for the sake of it; hit it as if you are defending

yourself in a real situation.





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6. Repetition

This is the mother of all skills. To do a technique once and then expect it

to work for you is completely unrealistic!

To really understand the technique and its concepts you have to do it till

it’s in your subconscious. It can be done anytime, anywhere without

even thinking about it.

Think how many times you do a jab in your training more than say a

flying kick, the jab is repeated far more times as this will work in a real

situation. It’s repeated time after time so that it will work for you in

situations and you become very comfortable throwing it.

When you have all six attributes then your techniques will really become

good and you will develop your skills to become an excellent martial

artist.

I hope you find these tips very useful, to take your skills to another level

my training systems are available http://www.martialartstraining.tv

get the edge martial arts ebook

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