This video is about Forecast Your Future: See it, Believe it & Achieve It.
This video is about Motivation: Drop Your Ego & Hustle. I have been dreaming about opening up my own martial arts academy and fitness center since I was a little kid. Martial arts and sport has been my passion for over 22 years. Being a world class martial artist and colligate athlete I have developed a mindset that when tapped into can help me achieve massive success. I have finally come to the point in my journey in which I have an unbelievable opportunity to open my school and that's what I'm going to do in 2017. I had it set on my goals and to do list and It's actually happening but keep in mind that before I made this decision it took years of listening to what other people wanted me to do and not taking the leap of faith and actually doing it. Check out this video about dropping your ego and hustling for what you want in life. Enjoy!!
This video will provide you with a full body core workout that will target your abdominal muscles, back, shoulders, chest and add/abductor muscles. All of these muscles play a key role in how you perform as an athlete so I like to train them as much as I can and that is at minimum 1-2 times per day. The good thing about these exercises is that you don't need weights or a gym, you can do them anywhere and you don't even have to do them for that long. The key is to stay consistent and do these movements often so I suggest to all of my clients to get them in throughout the day either when they wake up, at lunch break or even before you go to bed. I like to do these movements for 30-45 seconds on and 10-20 seconds off back to back so that I can get a good challenge and believe me you will be sweating after round one of these movements. One last thing you can do to bump up the intensity is to add ankle weights for the leg movements that involve the adductor and abductor muscles. Adding a little weighted resistance will increase the workload causing your muscles to work harder and in return gains in strength and even flexibility and mobility.
- Complete each exercise for 30-45 seconds
- 20 second breather
- 3-4 rounds
By: Chad Cannon
This is a great routine not only to build up abdominal and upper body strength but to also strengthen your upper and lower back muscles. This sequence of movements can also help with back pain in addition to strengthening it.
This video will provide you with a quick video that will give you an over all full body burn. On days that I go to Muay Thai class I don't like to lift heavy so that I can store energy for I can exert maximum effort during my 2-hour class. So the day's that I don't hit the gym, I go to my garage gym and hit workouts like this. I like this workout because it hits all of the major muscle groups, hits on martial arts kicking strength and core calisthenics movement to put together a great burn.
- Complete each exercise for 30-45 seconds
- 20 second breather
- 3-4 rounds
This video is about having no elevators to success only hard work and dedication can get you there so that means there are only stairs. In today's world we want everything fast and even when it comes to success we want the easiest route but for those that are truly successful it took hard work. I like using taking the stairs as an example because for many of us we are climbing those stairs for years or even for just one day and our legs start to burn or we may even break a little sweat and want to give up but at the end of the day you have to work hard, break a little sweat and break out of your comfort zone to get to the top. Check out this video and go into every day with this mindset and mentality and I promise that you will reach your goals before you know it!
Today you will be learning one of my favorite chest & shoulder muscular endurance workouts. I get bored of doing traditional squats all of the time and I feel that fighting athletes benefit more from more functional hip and leg strength movements. In this exercise you will be working hip strength by staying down in a squat or horse stance position. In this exercise you will also work your lateral movement, chest and core strength from medicine ball presses and side rotations. At the end of 3-4 rounds you will have a complete workout.
- Complete each exercise for 30-45 seconds
- 20 second breather
- 3-4 rounds
By:Chad Cannon (Certified PT/B.S Sport Science/World Champion Martial Artist)
This video is about plyometric lunges and jumps for power & height. When I was a kid all I wanted to do was jump heigh like all of basketball stars, gymnast and martial athletes that I would watch on TV. Once I began to get serious about training I started to add in 100 calf raises a night to build up strength in my legs for my height on my jump kicks. Once I began to get older I learned new power movements with weights and plyometric like box jumps to develop even more strength. I eventually got to the point to where I could jump a 39 inch vertical breaking my college football schools record and also being known as "Air Cannon" on the world sport karate circuit. Now that I don't play team sports like football I focus on keeping my leg power at an optimal level to be able to have great jumping kicks in competition and during practice. In this video you will learn 3 variations of lunges and plyometric jumps that you can start incorporating into your routine today to start building up the same power that it takes to generate an impressive jump.
- Do each individual exercise 10 times or for 30 seconds on each side.
- Complete the whole workout between 2-4 times for a killer workout.
By: Chad Cannon (Certified PT, B.S Exercise Science & World Champion Martial Artist)
This video is about core stabilization and leg strength. Being a martial arts athlete, leg strength and core stabilization is very important to my overall performance in training and competition. What many people don't realize is that the core muscles play a huge role in how powerful your punching and kicking can be in martial arts and that is why I like to train a lot of core movements. One of the biggest things that I have noticed from training more core muscles is that the balance during and after my kicks has improved as well. The combo of powerful punches, kicks and more balance makes my overall performance better. Start these exercises today by doing them 2-5 times a week.
- Perform each exercise for 20-30 seconds with a 10 second breathe in between sets.
- Repeat 2-3 times for a great workout
By: Chad Cannon
This lower body strength and agility workout can help any athlete develop more mobility, strength and flexibility in the hips along with creating hand speed and agility. I like to perform this workout when I'm focused on building up mobility and speed in my hip movement and when I feel my foot work slacking. Start to implement in all or a few of these movement in to your weekly routine and you will begin to feel the improvements.
By: Chad Cannon (B.S Sport science, World champion martial artist and certified personal trainer.)
- Perform each exercise for 30-45 seconds with a 20 second breather in between sets.
- Repeat 3-4 times for a great workout
This video is about Shoulder mobility: Shoulder mobility is king when it comes down to staying healthy and being able to perform at high levels for a long time. My shoulders were fairly healthy until I finished playing college football in 2012. The combo of 20 plus years of martial arts training combines with 10 years of playing football, my shoulders had enough. My shoulders began to dislocate during exercise and performances and from there on out I knew I had to make a change. Throughout the last 4 years I have developed a series of shoulder mobility exercises to strengthen my shoulders and create more flexibility so that I can perform at high levels without injury. Try these simple movements out and implement them into your routine every day.
-Perform each movement for 10-20 for 3 sets
-Repeat the whole routine 2-3 time throughout the day
- Do it yourself or have your students perform it with you
By: Chad Cannon
(World Champion Martial Artist)
(B.S Sport Science)
Web Site: http://www.martialathletes.com
This video provides a sequence of plank exercises that implement in martial arts kicking and punching techniques to help develop more over all body strength and stability. I highly suggest that you add plank and core movements to every workout if not every day. Remember that the core muscles are the foundation of your body so if your foundation is weak then eventually your body will fall and injury will set in or you will not be able to perform at your peak levels.
- Perform each exercise for 30-45 seconds
- 10-20 second break between each movement
- Perform 3-4 times
By: Chad Cannon
(World Champion Martial Artist)
(B.S Sport Science)
(DJ Joey Wells is a well known deejay and music producer from the Bay Area, CA. His mentors who have guided him each have played a vital role in the building of Kevin Hart's HartBeat Production team. Mentors become the relationships in your life that not only share with you wisdom, but who become the reflection points at the most critical decision points in your life.)
In 1990, I had an encounter with an prominent figurehead within the martial arts industry. The conversation lasted about 45 minutes as two teenagers shared a moment watching the forms semi-finals at the prestigious Battle of Atlanta. As my senses were extremely heightened with all the amazing adult talent, I had enough courage to ask the following question. When are we going to fly?
At that moment, he began to share the vision of what we know of as Martial Arts Tricking. He asked me, "Could you imagine spinning twice in the air and hook kicking?" Being a young teen beginning my national competition career, I was focused on my basics and foundation. It never crossed my mind. He then taps me on the shoulder and says, "watch this guy". As I look up, there stood a long haired gentlemen with a black KI uniform branded in gold, HO.
Was this the guy that I heard and read about that was starting a creative forms revolution? Yes it was! As Steven Ho stepped on the floor the entire crowd chanted, "Hooooooooooooo!!!" It was the most powerful and intense feeling. As he ran his first section, the late teen that I was speaking with says, "Watch this..." OMG, Steven floated with the highest spinning hook/round kick. His chamber was so tight that his heel was touching his chest. The man was levitating. It was at that moment when I not only heard the vision, but now I had my ROCK STAR reference to begin my journey.
Fast forward 4 years, I was back in Atlanta as a seasoned competitor. Long hours at the studio running my performances and continued mentoring from my coaches, I felt I needed to simply take a chance. The only attributes that I had at the time were my basics, conditioning, and patience, but most important 4 years of visualization. The Steven Ho performance became a figment of my imagination as years passed, however that moment stuck with me.
The tipping point was literally looking right at me. The WMAC Masters production team and Master Pat Johnson were at the tournament scouting talent for the upcoming show. After daytime competition, I went back to the hotel and convinced myself I had to attempt the 720 hook kick. It was time. With no practice and fully on faith, I got LUCKY!!!! (Preparation meeting Opportunity). All I had going into the kick were great coaches, mentors, and the roots of Jhoon Rhee basics. What made this kick so special to me is that my 1990 conversation that I was having to envision the 720 was none other than Ernie Reyes, Jr. The circle was complete.
I wanted to share this story to let you know that everyone wants to be the "1st". What one tends to forget is the foundation and path was already paved before you. A Martial Athlete recognizes the competitive mind set to keep score/win is only momentary. The consistency of developing martial foundation along with being patient through visualization and meditation is what makes the journey monumental.
I want to take this opportunity to thank DJ Joey Wells (Kevin Hart: HartBeat Productions/LOL Network) for inspiring this blog. For my coaches/mentors: Charlie Lee, Francis Pineda, Steven Ho, and Ernie Reyes, Jr., I thank you for every moment spent and every wise seed you have placed within me to nourish your vision.
4 keys to staying mentally and physically fit
As busy professionals we are left with limited time for ourselves to train due to work and family obligations. We all want to be healthy and lose weight or stay at the top of our game but getting to the gym, dojo or even spending time to reflect just never seems to fit into our daily routine. The typical American way of living is to wake up, drink coffee and work until exhaustion. We tend to mentally stress our bodies from countless hours of sitting in front of the computer or at a desk reading and writing and not enough time exercising, training and eating right. As Martial Athletes, it is vital that we never stop moving mentally or physically and that we fuel our body with the correct nutrients. After working with numerous personal training clients, athletes and martial artist I've found that one of the leading factors holding people back from exercise and training is TIME. Fortunately, you don’t have to let time hold you back from living the martial way. Stop creating more stress on your body by worrying so much about not having no time to train and use the time that you do have to get in something. A little progress is better than none and as martial artist we should know that a black belt or mastery in any path does not come all at once. Start by making a small commitment to changing up your daily routine with some of the methods I use.
My trick to staying mentally and physically fit with a busy schedule is cutting my training time down. Instead of trying to push out hours of work in the dojo or gym I workout half that time , but in that time I give maximum effort in whatever I’m working on improving. Max effort and how you use the little time that you do have is very important. Some days I can only get in 15 minutes and others I can knock out 30-45 but remember the time you spend really doesn’t matter, it all depends on how you spend your time. I have also developed a routine of proper daily hydration (at least 2 liters of water a day, and a mixture of meditations, stretches and daily reminders of my goals. A lot of this may sound like it is still way too much to fit in your schedule and if that is you then start small, maybe workout 10 minutes, drink 1 more cup of water daily and just stop and breath for 1 minute a day and you will eventually develop the Marital Routine.
4 Daily Steps To Stay Mentally & Physically Fit
1) Drink 8-16 ounces of water first thing in the morning. I leave a glass of water next to my bed so I don’t forget. (Suggested Alkaline water)
2) Meditate or close your eyes and reflect for 5-10 minutes. This helps you pre-frame your day in the morning or relax your mind before bed.
3) 15-45 minute average physical activity. Depending on the workload of the week or day I either perform a high intensity interval training or various cardio and functional training movements.
4) Stretch for 5-10 minutes after your workout, mid-day or before bed. I highly suggest stretching and performing mobility training as much as you can.
By: Chad Cannon
MartialAthletes.com has been fortunate to partner with the well renowned Rooster Teeth: Red vs. Blue and RWBY production team(s). With each franchise being spearheaded by known director heads (Miles Luna/Kerry Shawcross), the orchestration of Gray Haddock and Koen Wooten brings life to the characters for 10M+ fans around the globe. Being part of the producer and director collaboration, a pipeline of animation efficiency and talent proficiency are stitched together to provide the community dozens of episodes annually. These brands have evolved with the advancements of technology, demographic fan base, and mastery of the artists.
The introduction to provide an opportunity for professional fight choreographers to be part of Rooster Teeth has been an experience for us all. Finding talent, character development, presenting choreography, and filming episodes is a martial artists dream. However, as a martial athlete you move and they capture. Seem easy? NO! I am going to share our process of athletic development so you are aware of the complexity.
Let's start with the talent process:
1. Martial Artists and Trickers have worked hand and hand with each other for over 20 years. The difference now is that each have developed their own communities and have evolved their culture. Finding a specialist is readily available, however obtaining talent with both skill sets could be difficult.
2. BBoys and Freestyle dancers have matured since the 1980s and contributions with the Hip Hop culture allow for the evolution of movement through music. If you are able to find a dancer with martial arts ability or vice versa, it is a definitely a plus.
3. Actors and Stuntmen are training their craft not only within their genre, but are smarter with their brand image. Fitness and wellness is part of the 360 marketing model. Having stage actors who have been exposed to live combat sequences will help with developing multi-performer action sequencing.
4. Animators and technologist are fanboys of martial art and dance. They constantly watch archive playbacks of Shaw Brothers, Golden Harvest, and Cannon Entertainment films harnessing visual movement and articulating their creativity frame by frame. Most of the animators we have worked with have had previously training and became animators because of how they were inspired by the martial arts experience.
These four Martial Athletes are the core of your team. Each of these athletes understand the role of each other and are knowledgeable within their craft. They not only understand the regiment of disciplined training, they are passionate about their community and research the latest trends to be an ambassador of their given movement.
Next is the development process:
1. Working with the producer and director are key. They are the influencers to present your athleticism. Always have more choreography. If the scene calls for 45 seconds, don't show up with 6 (8counts). Show up with 12 so the animators have enough visuals to work with. Content is KING!
2. Train the animators sharing with them your POV. This becomes a student-student relationship. As a martial athlete, you must give to the animators/artists that will embrace your work. They have to understand the application of the movement and why the character is developed as such. This helps them sequence transitions between scenes and allows for the choreography to climax at peak intervals throughout the script. The animators will invest their time and bring your movements to life.
3. Work with the PreViz Artists and Post Sound Designers. Your job as a Martial Athlete is to bridge proof of concept sequences to production movement. To take it a step further, the ability to match the choreography with sound without a score/track in place becomes a feat of its own. It's imperative you count all movement and share with the sound designer to establish the metronome. Good Luck!
Typically, running fight sequences is similar to performing sets of dance choreography or martial arts form sections. The luxury to have 24 cameras in a 360 degree experience allows for MoCap to capture all the high-low movement per technique which saves on cost and time. A scene may run up to (40+) 8-counts of choreography with a minimum of capturing the content four times. Expect a full day to be somewhere upwards of 3000+ moves per Martial Athlete.
This has been a framework that has worked for us. It's not our "secret sauce", but a guide for when you get that call. Always be prepared and build your team wisely. We have been fortunate to have a strong local team that has worked with us. We thank you for all your dedication and commitment to supporting Rooster Teeth.
Acknowledgements: Chad Cannon, Aaron Alexander, Donald Brooks, Josh Vinyard, Armando Vargas, Justin Hall, Hakim Walker, Catherine Miller, Rose Mitchell, and Mazhawna Guerrero.
The four elements of Hip Hop are profound at BBoy City. Romeo Navarro and his premier group of BBoys truly share the love for their movement in Austin, Texas. "Inside the Circle" you will be in awe with the level of talent, diversity of background, and unification of the groove. Cyphers opening up like crop circles as dancers battle round after round utilizing a variety of styles within their arsenal. It's very reminiscent to an MMA fighter training Muay Thai, Kickboxing, Boxing, Jujitsu, and Wrestling in a given training camp. Not only do they push each other to bring the best out of one another, they are being judged/mentored by the master legends of their artistic sport. There is no room for error and the precision to detail allows for the slightest mistake to be transparent through organic flow. It is truly water as they ebb and flow through the break and then crash into their calm state as the 8-count progresses.
As dance athletes, you can sense the respect and loyalty they have for one another. They are all servants. Either serving one another on the dance floor to emceeing or deejaying over the sound systems. From graffiti artists or iconic graphic images displayed front and center through overhead projectors, the BBoys use their visual instruments by leaving a trace of themselves while dynamically expressing their athleticism with whatever they touch. It's harmonious! Everything you see becomes an afterthought and the journey to share their artwork is what is most relevant. Speaking through ACTION! The martial influence is one of these unspoken words that resonates through the room. From a simple bow to choreographed sets would make any Shaolin Monk pleased.
MartialAthletes.com has had the privilege to work with many of these BBoy Masters since 2003. The martial and dance communities are very close. Many stuntmen develop their choreography from the dancers and many of the dancers train in the martial arts to learn fight sections. I personally want to thank the following BBoys for your contributions. Until we meet again...
MartialAthletes.com was inspired by a handful of mentors and athletes that have transcended their sport through a martial way. Having the mastery mindset is the difference between staying within your comfort zone to gain the depth versus journeying out to learn other crafts to obtain the breadth.
Most recently, we had the opportunity to work with Kevin Durant on a Nike campaign known as the "Unlimited You". After decades of presenting new movements within the martial arts WORLD, it was then that we became part of a larger community developing new reference points that would embrace the martial arts UNIVERSE. The universe pertaining to an array of martial planets that have developed programs in business (SixSigma), technology (Security), sports (Training), and entertainment (Production). Centuries of data provided, information passing between all of us in nanoseconds, knowledge stored in cloud repositories, and wisdom passed from generation to generation, provide opportunities for each of us to tell the stories of our martial influences. These stories start with a conversation then with further research personal conversion occurs. Conversion happens when your ideals become rationalized with proven frameworks that others can openly connect and utilize to support one another.
MartialAthletes.com is that medium to inspire your connection. As athletes personally train, inspire the youth, and produce elite talent, the campaign that aligns our mission is simple: "What is a Martial Athlete?" An individual who strives for mastery in mind, body, and spirit by developing one skill at a time.
Looking for a new way to improve your core and lower body strength? Well you have come to the right place to download a simple lower body and core workout that you can do in your living room. As martial artist and athletes we have no choice but to use our core muscles If you can imagine your body as a house, your core is the foundation keeping everything up. If your foundation "Core" is weak then eventually you will get injured or plateau physically. One of the best ways to break past your plateau and improve your strength is by adding in more core specific exercises to your routine daily. Start training your core today with the workout provided. Train hard and keep your core strong!
By: Chad Cannon (Certified PT, B.A Science Sport Science & World Champion Martial Artist)
Body Movement & Flow are Key
Almost all sports require some type of physical movement. Movement is what can progressively move you closer to achievement or farther away depending on how you train and take action. Movement plays a key role in how a fighter can control a round and effortless fluid movement can bring out the best technique or strategy inside or outside of your playing field. As martial arts, sport and business evolve we have to continuously keep improving our movement. In today’s society the people who are not so strait line and take risk with their movement are the ones rising to the top.
Growing up as a child strait line movement was almost all we did in the sports that I participated in. When I played baseball it was all about hitting the ball straight and running straight to the base. Football required more movement but you would always hear the coach say, “The fastest way from point A to B is a straight line” or the famous “You gotta run North and South if you want to get that ball in the in zone.” Tae Kwon Do was a very straight line sport as well so that is what my body was use to. My training in the weight room would always be very old school, straight and solid and the same would go for my martial arts training. I am not saying that old school lifts and straight line movement is bad but I do think that it is very important to balance the old and new movements to create better success. After spending years in training traditional martial arts, sport and fitness exercises, I decided to branch out after my playing days and explore how I could become a better fighter from better movement and also regain my lost flexibility in which I credit to a lack of stretching and over compensated leg muscles.
My first new venture was yoga. After I got comfortable and began to relax in yoga I started to develop a new full body strength that I had never had before. I went in thinking my core balance, flexibility and movement would be outstanding but little did I know yoga would kick my butt. After a few challenging classes I decided to commit to yoga for an extended period to see what it would really do for my body. After about 3 months of training yoga I regained flexibility in my hips. My seated hip flexibility was so bad that I could not even sit Indian style but after I started to train yoga I regained that hip flexibility. I was able to hold longer planks, developed better balance, flexibility and mental focus. After seeing and feeling results from my yoga practice I knew that my traditional ways of training movement had to change.
Yoga opened up my mind to new movement and challenges that I could put my body through along with my students and clients. I then started to apply those same movements to my martial arts and fitness training. From the strength and flexibility that I had gained from yoga I was able to start implementing in new forms of upper and lower body training with resistance bands and multi-functional movement patterns. After a while, I decided to change my fighting style and take these movements to the ring. My new form was circular movement, keep them guessing on what I was going to do next and being explosive with my attack. This technique helped me win multiple overall men’s point fighting grand championships at some of the biggest sport martial arts tournaments in the world. The new movement patters also helped in the reduction of injury and developed stronger joints catered with better movement.
Movement has become a huge industry with thousands of yoga studios, functional training and movement gyms. The evolved movement exercises are helping athletes perform better and for much longer due to a healthier body. Now that there have been hundreds if not thousands of positive testimonials of athletes benefitting from these movements more trainers and professional athletes are starting to add them into their routines. Now that you know my story, I encourage you to begin to research movement and mobility exercises, take a yoga class and don’t get stuck in the same movement patterns day in and day out. Check out the video link below featuring world UFC champion Conor McGregor and world renown trainer, Ido Portal.
By: Chad Cannon (Certified Personal trainer, B.S Sport Science & World Champion Martial artist)
Mobility Training & Martial Athletes
Throughout my 21 years of participating in sports that placed a high demand on my body's joints and overall structure I have had to learn how to reduce the chance of injury or just recover fast. The sports that have taken the biggest toll on my body have been football and martial arts. From continuous years of recklessly slamming my body into opponents, overuse of the shoulder and hips and improper maintenance of my body has often times left my body in pain. My joint pain occurs most often in my shoulder and hips and in some cases a slight dislocation of the shoulder joint happens while punching. Through years of research I have come to the conclusion that this has happened to me primarily due to the lack of education and training on strengthening my shoulder and hip joints through full range of motion body weight and resistance training exercises.
After eight years of college football at the University ofMary-Hardin Baylor and the South West Conference defensive back of the year in 2011 my shoulders began to give out on me. I would push though resistance training exercises and sparring until it came down to the point where my shoulders would give and dislocate on a weight lifting exercise or punch and even both shoulders while swimming. After a few months of this reacquiring injury I knew that something had to change. My form of recovery was Ice, rest and full range of motion weighted and non weighted mobility exercise. 4 weeks into my new mobility training routine my shoulder began to regain strength and after 6 weeks I started to add light weight to the same non weighted movements to my shoulder mobility routine and my shoulder joints finally began to gain more strength. Once I started to train and not have my shoulder pop out I knew that it was due to the new mobility movements that I added to my daily routine.
Now that my shoulders have regained strength I have not gone a workout without adding in some type of mobility movement and I have even added in a daily resistance band routine. Years of research on movement and advances in the physical fitness industry has taken massive leaps in learning new ways to enhance the human body through unique forms of training made famous by companies like ONNIT Academy one of the leading innovators of movement and mobility. Instead of using the plain old dumbbell, bench press or even some of the usual fitness machines now we use exercise equipment such as resistance bands, mobility balls, steel maces and clubs and much more. With new forms of mobility training world class fighters and athletes have incorporated in beginner to advanced mobility training movements into their daily routine and the results have been major. Now that I have personally been healed and have seen the results of mobility training I now use more advanced equipment such as the steel mace, steel club and kettle bell to increase my over all mobility and strength. Using weighted and non weighted movements to build up strength mobility is the key to athletic longevity and overall health.
I have concluded that most athletes, martial artist and fitness enthusiast including myself can reduce the risk of injury and gain more strength if we build up our mobility and flexibility in our joints. Instead of just hammering out major muscle groups in sport specific training start to place in emphasis on correct technique, body mechanics and mobility and you will begin to see a change in your performance. Remember Mobility is King.
By: Chad Cannon
Certified PT & World Champion Black Belt