Valuable and insightful fitness information I have learned...

By Maki Riddington

It's almost two and half years have passed since I wrote 80 Things I've learned. During that time I've taken up two martial arts, competed in both and placed no less than third, have been blessed with a gorgeous daughter, started a private training business that includes a popular boot camp, added 100 pounds to my front squat, dropped 20 pounds in body weight, and am in the best physical shape of my life. Not, by any means, an earth-shattering list; however, my point is that things change with time—we change as people and we learn new things depending on the effort we put out in the game of life and work. During the past two and half I've turbo-charged my knowledge and experience, and I'm back to share with you some of what I've learned.

1. Since taking up Brazilian Jiu Jitsu and Judo I've learned how to apply myself 110% in the gym. There’s only one motto to live by when I’m training in the gym, on the mat, or outside in the pouring rain. It’s this: Hurt in practice so you don’t bleed in battle! (Quote taken from Spida Hunta of Enhancing Performance)

You cannot expect extraordinary results with an ordinary effort. The worst thing that can result from a training session is getting tired. That's all. If you tear yourself down during practice and aim beyond your goal, when the time comes to compete, the only thing that should separate you between you and your opponent is skill.


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2. Learn to become comfortable with feeling uncomfortable. Generally speaking, the very things you don't like doing are what you should be doing. In order to excel, learn to step outside your comfort zone.

3. Don't just talk the talk—walk it and make sure you do a damn good job of it.

4. Webster's dictionary defines a "mentor" as a trusted counselor, guide, tutor and/or coach. A mentor isn't a jack-of-all-trades, doesn't have a fancy sounding name (in fact they may sound too plain), or use big words when they're trying to make a point. A mentor is someone who is passionate about what they do, they eat, breathe and sleep their work and will help you if you're willing to put in the necessary work. They are kind, caring and respectful and will not withhold information that you would otherwise have to pay for.

They will push you to learn, to open your mind and embrace new concepts and ideas. They may even criticize you, and allow you to make mistakes, but only because they know it will push you to move forward in knowledge. They don't give you answers; instead they give you the stepping-stones to come up conclusions that may be the answer. My mentor was Dr Siff. Sadly he is no longer here today. He passed away doing what he loved to do. Lifting iron.

I’m the really cool looking guy in the top left with his eyes shut standing behind Dr Mel Siff

5. Train your wrist extensors. A lot of what you do in everyday life is flexor- related, and so, the extensors become weak.

6. For martial artists it is imperative that abdominal static strength levels are high. Movements such as bracing before throwing an opponent, holding an opponent in the guard or in a pin are examples of the abdominals being utilized to a great degree. Don’t just squat and dead lift; add some isometric abdominal work as well - For further information on how to build strong abdominals, check out my article - Strong Abdominals
7. The training of youth should be a fun experience. Incorporate games into their routines that’ll force them to lunge, jump, squat, dodge, twist, turn, leap, bound, and skip. All of these are essential bio motor skills needed for building a solid athletic foundation.

8. If you have injured your shoulder, or suffer from shoulder pain, put down the barbell and pick up some dumbbells. Remember, if it hurts, modify.

9. If you suffer from poor posture, row. If your shoulders are tight, row. If you have a weak upper back, row. Using a variation of rows will do your body a lot of good.

10.What is core training? The next time you're at the pool, bring a five-pound dumbbell along into the water and try treading water with it. That's core training.

11. Adding a dynamic day to your program is a sure-fire way to increase force output.

12. Two simple pieces of equipment that will get you in the best shape of your life are a sack and a tire. Attach a rope to the tire and pull it a variety of different ways.