The Art of the Parry

our Something that Luke Thomas spoke about during his post-fight analysis of the Yoel Romero Luke Rockhold bout, the parry. The parry is the ability to deflect and smother strikes with your body to reduce damage from say a severe strike to a minor knick here and there. The limbs that typically parry strikes are the arms mainly the bicep and palms. Biceps are not big in combat arts for power typically, at a certain point size in arms hits a diminishing return think bodybuilders punching it looks like they would be powerful but speed is power, not size. The ability to meet that equilibrium is important to be able to parry. Once the equality between the arm size and speed to react and counter still will lead you to actually start deflecting shots.

Starting with the Old man special the cross guard block, yes a block first to understand the parry you have to learn to take shots on the arm without freaking out. So cross arm technique one arm across the top guarding from your nose down exposing the top of the eyes and forehead. Cross the lead arm across leading side of the chest down to your rear lower body.  



Next, we move to a parry counter 2, 3, or 6 which leads to the Dutchie and your basic kickboxing combinations. Now we start the parry understanding to parry initially is just to smother a punch which jams the opponent up for a split second which gives you an opening. Here is the parry counter of the lines of the cross guard, once you feel the shot usually a straight punch to at the beginning with because the hook is another layer that comes with comfort and time. Once you feel the touch you have to recognize the feet there’s an adage in fighting that once you through a punch you’re out of position so it’s about who gets there first. Now the parry elongates that period your opponent will be out of position for in which time you land your counter.
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Now we get into the strict parry starting with the cross arm parry. As the name implies you cross your lead arm underneath the rear arm, either circle out while separating your arms while you move to dissipate any power. Observe Yoels movements below to understand the body mechanics because of Yoels size it’s easy to learn from him because he’s not moving as fast as Mouse nor is he as small as Mouse making him a great example.

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Lastly, the most flashy parry is the open arm parry where you are more or less catching the punch and turning the hands outward to deflect punches. Then you have the ability to deflect and parry shots off your forearm due to the speed in which you can react with your hands to advantage is a more speedy recovery. The downside is the open nature of the arm as you can see Luke slipped through the guard even though Yoel was aware of the shots coming. Now, this is a highly advanced practice that needs to be trained on pads and understood before it can be applied into practice. Don’t be the mark in the gym trying to do this in sparring on the first-day work through it on pads study video to really gain an understanding because what I’m providing is a cursory idea of the movements.


-Later Folks


Week 3 Cruise to Recovery

Take it easy here

Move through these movements as fast as you can without spiking your heart rate meaning no lightheaded moments or racing heart rate in-between movements wait for the hr to come back to a baseline. Box Jumps are highly explosive movements starting from a exploding resistance move and going to land absorbing that impact as resistance and jumping down and so on and so on. Box jumps when done the muscle focus should be squeezing the glutes during the jump and when extending to the fully upright standing position after landing on top of the box and on the ground. Rowing is about the same pull focus on the shoulder drive and leg drive mainly quads, glutes, and calves in that order. Expect a cardio burn with these two movements, hence take it easy when it comes to sparking the heart rate. Also a perfect way to burn the kids out so the pass out before bed time lol.

20 Min EMOM

  • Odd #: Row Calories 20/15
  • Even #: 15 Box Jumps 24/20

Yoga Swim or Whatever, work the flexibility like you would with any other active recovery. Work at a constant pace, not peaking the cardio but just opening up the lungs. Box Jumps work at a workable pace.

Week 2 You Got This Ladies



Let’s start with you can take this advice or not it really doesn’t matter because I’m not a doctor or a nutrition, I just know how strength and endurance correlated correctly benefits people.

Air squat for at least 25 perfect repetitions

Front Squat 5×5 80% of your maximum

Box squat 3×5 100% or 90% of maximum depending on feel


Dumbbell Cleans 21-1- 9


Pull Up Bar Hangs to Failure

Now Rest

Jump Rope 15 minutes, Erg 5×5 sub 2 minute 500 meter row, 600 plus meter swim, 3 Mile Run

Take another page from the Jujitsu world, THEY HAVE FIGURED IT OUT FOLKS THEY KNOW WHAT WORKS. Think of yourself as a race car your fueling to optimize your body. Move towards clean keto meals 4 days a week high protein, high amount of vegetables, medium amount of fruits, no grains outside of cheating and refined sugars. For two days when starting indulge in a sandwich tacos burritos dumplings alongside the keto deal. Cut loose on one day or for two meals. Or stay strict keto for six days or all week.

Here are some foods

Any fruit is great no one ever got fat eating fruit….ever

Your regular everyday vegetables then add some of the bitter or darker vegetables available, for smoothies sautes or etc.

Proteins unfried fish, chicken, steak, wild game, etc. Whatever you feel like.

Cheat with Gyros, Goat Milk, Fish and Chips look for Mediterranean or Italian dishes.

Always remember that everything in moderation including moderation folks. Also if your a Vegan that’s fine keep on doing what you’re doing just up your protein intake via vegan supplements and step away from refined sugars.

Week 1 Because it’s Hot Outside

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“Pace Yourself” 

Endurance training to calm even paced music will help keep you on the correct pace, instead of running full clip and gassing out so fast. Pacing is the key word to this style of training so listen to something like this,

Building that endurance to go for ever. This isn’t just for combat this is for life its been proving having a gas tank means more time doing the fun stuff. For the adults out there you know what I’m talking about, wink wink head nod wink chuckle. Okay whats the workout, its a pretty simple workout but you have to focus on your body.

Run your max distance if you already run or run as far as you think you can go be it 1 mile or 8.


  1. What we are focusing on is breathing through the nose to work the lungs properly, don’t mouth breath and if your getting winded slow your pace down.
  2. Pace is everything were not setting a new track time we are covering distance and expanding those lungs people.

Next part of the workout pool work or a 4K row on an erg

In the pool we are working breathing at a higher pace, because swimming forces you to conserve your breath we can focus on the sprint and recovery so do as many laps as you can back to back. Then take a break to regain your normal breath through the nose.

  1. Do as many of these sets as possible
  2. Focus on your breathing.
  3. For the advanced swimmers start with breathing doing two strokes and breathing again. Increasing the number of strokes every set by one.
  4. Variable breathing is a key to endurance as long as you can control your pace you’ll be fine.


You Will Be Sore

Talk with mum today in this experiment of son training mum was about her being sore after three days of continuous physical exercise, she said her legs were sore so I gave her my solution.


Well my response was, hey hey hey you will be sore, it will suck but that’s okay. Why is it fine because you will be sore for the first week of the ramp up phase of your lifestyle change, think of it this way. You are a car or rather a door hinge, over time of non-use the hinge starts to stiffen up and squawk when being used again. The soreness is purely just the WD-40 being expressed by the body so after a week of changing things and the body basically being reprogrammed to be physical again. Now give it a week and if it persists get some shark cartilage or turmeric powder (1 tablespoon daily), reduce your sugar intake to reduce inflammation which could be heightening the soreness.     

Hey it’s Hot outside lets Jump and Swim

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“Jump and Swim”

For the folks like me hat love to swim laps in the pool, boy do I have a workout for you, so lets hit it coast line style.


6 laps at 50% Freestyle

Now we begin

8 x 6 Laps with Freestyle, Breast Stroke, or if your crazy like my brother Butterfly.

1-2 at 60%

3-4 at 70%

5-6 at 80%

On the last set of  laps do 2 laps at 100% sprint and then rest and then do the next sets like that with a rest in between each set of sprints. Recovering so you can sprint is punching your lunge capacity. I love doing my last 10 laps doing a butterfly stroke which seems to really increase that sprinting cardio. Theirs something about swimming that increases cardio and helps with increasing muscle capacity when it comes to striking look at the Diaz brother endurance athletes that swim a lot and they never get tired by throwing punches.


But wheres the jump of the swim and jump, right here friend. In between your first set of six and your second set do some squat jumps in the pool to failure then take a time for the heart rate to drop back to resting . After every set get at least 70% of the squat jumps you did your first time. Jumping in the water is usually a sport therapy movement, but why not use it for building strength in your low body. I mean look what the Marv Marinovich did with BJ Penn increasing his explosive and low body endurance in the pool. Try and feel how hard it is to jump with a constant drag on your body. Truly training at 9000 times gravity, I’m just Sayin.

So the final program will look something like this

Swim and Jump

1-2 at 60%

Squat: Jumps to Failure

3-4 at 70%

Squat Jumps 70% of Failure

5-6 at 80%

Squat Jumps 90% or to Failure again

Have Fun in the pool becoming a Super Saiyan lol.

-Stay Chill Family and Folks

Ground Zero

Week 0 Strength Complex 2 Days out of the Week.

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Let’s start with a warm up take a few laps to get warmed up and then head to the leg extension machines. We start with the legs to burn those down before we switch body parts. Do 5 rounds of 3 sets of leg extensions for each leg, rounds 1 and 2 are done with light weight for 15 repetitions. Rounds 3 and 4 moderate weight for 10 repetitions. Round 5 go as heavy as possible and do 8 repetitions for each leg. Take a break in between each rep when you get to more and more tired the movement is what is important not your cardio.

Now we hop on calf raise machine for 6 sets work up to 80% of your body weight for 16 reps. If there is no calf raise machine to do dumbbell lunges with a manageable weight for you around 15 to a max of 30lbs for the same reps and sets. Next movement will be an old favourite goblet squats with as much as you can hold be it a dumbbell, plate, or kettlebell. Knees out back straight no bowing with a full range of motion. Go to failure 4 times please and breath afterwards.

Dumbbell Row and Dumbbell Press now, this is a very important movement or set of movements builds that back structurally and helps maintain the chest and shoulder. So on the dumbbell press keep the elbows in no chicken wings we aren’t flying folks and if you start flapping your asking to destroy that shoulder. Now for the dumbbell row similar to a squat or deadlift, you don’t want in slack in the back ramrod straight at the angle you need, pull that weight to full range of motion meaning if it’s too heavy you will have to use momentum to get it up versus just pulling so drop some weight. Consult the gifs please.

Finish the weights with some heavy lat pull downs pull around your max lets say 5 reps for 7 sets and step back breath and smile for me.

Lastly, jump on the airdyne or bike and give me at the most 35 Kilometres at the least 20 kilometres based on what your morning heart rate was if it was high, relax and go 20 lower or regular be an overachiever today.