Friday 5 - 24/03/17
24 March 2017

Friday 5 - 24/03/17

Well, its been a couple of weeks off the Friday Five! But its back! :)

The Friday Papers  –

Been hitting the ‘Rumble Roller’ this week. I am not sure if this is a torture device or a beneficial tissue health tool… but a study in latest issue of the Journal of Strength and Conditioning Research seems to point to the latter.

“Okamoto et al. (11) suggested that foam rolling restores muscles, tendons, ligaments, fascia, and soft-tissue extensibility. MacDonald et al. (9) concluded that SMR through smooth foam rollers enhanced knee joint range of motion (ROM); however, foam rolling had no effect on maximal knee extension force. Two additional studies (10,14) comparing static stretching, foam rolling, and foam rolling combined with static stretching on passive hip flexion found a significant (p = 0.001) change in ROM regardless of treatment. However, those receiving foam rolling and static stretching had a greater change than static stretch, foam rolling, or control.

Inspired words -


 “Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win.”

Sun Tzu

Foody Friday -

Turmeric (specifically Curcumin) is something I have started using to sooth ache and pains from heavy martial arts practice. A couple of friends recently suffered injuries and used Turmeric very effectively.

“Research has shown that turmeric extract can help alleviate pain and improve function in people with osteoarthritis of the knee. There’s also preliminary evidence that curcumin may help reduce joint pain and swelling in people with rheumatoid arthritis.

Check out the research on this amazing supplement


From the world of MA’s – Pan Ams

The IBJJF Pan Ams happened last weekend and there were some amazing matches. Top of my list for the event was the amazing work of Lucas Lepri. He dominated everyone with his pressure and skill, well worth a look if you get chance.

To check out …

To look into the research and efficacy of supplements and various dietary compounds the best site out there is  www.Examine.com  which draws together the research available on everything from Vitamin D to (the above mentioned) Curcumin.


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“It was rarely the techniques that impressed me when I met the Elite Martial Artists of various styles. It wasn't what they did ... it was how they did it! It was they 'felt' ... their highly developed  power, accuracy, subtly. When I realised this, I knew my training had to be focused on those things, not just techniques. "

Coach Chris Davis - MartialBody Founder