Zach Springer
Zach Springer
Combat Fitness Coach (NASM-CPT, BHS) at HEMAPE-HEMA Physical Education
Coach- Schola Saint George: Savannah
Zach Springer
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5 Impeccable Practice Principles

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Recently I attended the Raleigh Open Longsword Tournament, hosted by Triangle Sword Guild. I had a blast. The format allowed everyone to get in many fights with a large amount of people, which I loved.

I was pretty satisfied with my performance except for one problem I repeatedly encountered:

I kept missing targets…

My thrust missed it’s mark, my cuts did not land where I intended, I failed attempts to grapple. One after another, many of my attempts fell short.

This is what happens when I miss a thrust. Photo Credit to Veronique McMillan

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Michael Adams
Michael Adams
Head Coach at Stronger Than Yesterday
Fitness Mentor – The Academy Of European Swordsmanship
Contact for programming: Coach@strongerthanyesterday.org
Michael Adams
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Go the distance!

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So in the end, all the strength and explosiveness does us no good if we can’t stay in the game long enough to put use to it. The exact type of conditioning you need to achieve this, depends on what it is you are competing in, or what your daily life demands.

Football / Hockey / Rugby, are examples of high explosive force, low duration endurance sports. Short plays, lots of action.

Baseball / Soccer are examples of long duration sports, that require spurts of explosive force.

MMA, and other combat sports are a unique mixture of these effects. Your striking power, power to win a fight comes from explosive force development, however you need great stamina it stay in a fight long enough to win it.

So lets talk about how we condition. We need to understand energy systems first.

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Chuck Gross
Nutrition and Fitness Coach (Pn1, ACE-PT, OTC) at HEMA Strong
Fitness Mentor – Broken Plow Western Martial Arts
Need nutrition/fitness help?: chuck@hemastrong.com
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Latest posts by Chuck Gross (see all)

What is HEMA Strong?

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Hi, I’m Chuck. The TL;DR version is that I grew up as a fat kid, and mostly as a result of my spirit animal being a sloth, ended up as a 28 year old that was over 400lbs. One day, I found out my wife and I were going to have a baby and the idea of becoming a dad inspired me to lose over 200lbs. My life changed forever, and I became a personal trainer and nutrition coach.

I was first made aware of HEMA in the fall of 2016, and once I picked up a real sword, everything again changed. Now there are three things that I enjoy talking about more than anything else (More than video games, more than movies, more than puns, more than comic books).

FITNESS, NUTRITION, and SWORDS!

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