Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Publishers note
Every possible effort has been made to ensure that information contained in this e-book is
accurate at the time going to press, and the publishers and authors cannot accept
responsibility for any errors or omissions, however caused. No responsibility for loss of
damage occasioned to any person acting, or refraining from action, as a result of the material
in this publication can be accepted by the editor, the publisher or the author.
Self-published by Rodney King and Randy Borum. www.crazymonkeydefense.com
Copyright 2008 Rodney King and Randy Borum. All rights reserved. No part of this book
may be reproduced, stored in a retrieval system, or transmitted in any form or by any means,
electronic, mechanical, photocopying, recording, or otherwise, without written permission of
the authors, who are also the publishers of this work, except in the case of brief quotations
embodied in critical articles or reviews.
Martial Arts-Life and Crazy Monkey Defense Program are registered trademarks of Rodney
King.
FIRST EDITION E-BOOK
First printing 2008
ISBN
978-0-620-40761-8
Crazy Monkey Defense- MMA Training Journal E-Book
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Welcome to the Crazy Monkey Defense- MMA Training Journal. We created this journal to help athletes develop
greater focus in their training and to develop "deep learning" by systematically tracking some key mental, emotional
and physical elements of their performance .
Not only is space provided to fill in and to track all this important information, but the journal also includes the how
to material to help you realize your ultimate training goals.
To our knowledge, there is no mixed martial arts (a term we use very broadly here) training journal available on the
market. In addition, this journal is so versatile that no matter which combat sports or martial arts you train in you
can use it to track your progress and to monitor your individual patterns for success.
In an effort to give back to the martial art community that has given us both so much, we are offering this Training
Journal absolutely free.
We hope you enjoy it and that it will keep you focused, excited and motivated to train.
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Training Goals
Goals provide a road map for personal
excellence. In fact, goal setting is one of the
most valuable performance-enhancing skills you
can acquire. Goals should be the foundation of
your training plan. A training plan should point
you toward your goals, give you directions on
how to get there and help you identify some
markers along the way. This training journal
should provide a record of how you have
enacted your Training Plan.
Training should be a continuous process of
learning and improving moving closer to both
your short-term and some term goals. Every day
or every training session you should have a
plan for what you are going to do during that
session to bring yourself closer to your goal.
Aspire to improve in small ways every day. This
is sometimes referred to as the Kaizen
Principle. Kaizen is a Japanese word meaning
improvement but it connotes a particular
method of progress that occurs gradually over in
time, often as a result of small, incremental
changes. That can be a useful guiding
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Rest
Ice
Compression
Elevation
If you do not have an injury, know that muscle
soreness usually resolves on its own within 3-7
days, but if youre hurting for some relief, here
are few tips:
Allow the affected muscles time to rest. You
might consider doing some light aerobic activity
(called active rest) to increase blood flow and
circulation, but it is usually best to avoid using
those muscles for heavy lifting until the pain
subsides.
Stay hydrated. Be sure to drink plenty of
water to replenish fluids lost during training and
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Sleep Well
Your brain and your body handle some very
important restorative functions during sleep. It is
not just down time. Most adults need between
7 and 9 hours of sleep per night, but it is also
very common for people at some point to have
problems getting to sleep, staying asleep, or
waking too early in the morning. If your sleep is
persistently disrupted or you are just not getting
enough, you may be more likely to get sick, to
feel sluggish, to have trouble concentrating
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
pillows.
regular bedtime.
Make sure your mattress is comfortable and
supportive. The one you have been using for
years may have exceeded its life expectancy
about 9 or 10 years for most good quality
mattresses. Have comfortable pillows and make
the room attractive and inviting for sleep but also
free of allergens that might affect you and
objects that might cause you to slip or fall if you
have to get up during the night.
5. Use your bedroom only for sleep and sex.
It is best to take work materials, computers and
televisions out of the sleeping environment. Use
your bed only for sleep and sex to strengthen
the association between bed and sleep. If you
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Eat Well
Food is fuel for your mind and body. What you
eat and when you eat it has a profound effect
on how you feel when you train, how you
perform during your workout, how you will feel
after your workout, and how your body will
recover from the intense demands you place on
it.
Performance nutrition is an evolving art.
Nutritional consensus about how to compose
the food pyramid for the general population
has even changed substantially over the past
decade. Diet crazes periodically vilify
carbohydrates while encouraging consumption
of fatty, greasy meats. News headlines will one
day warn of a products harmful effects, and the
next day extol its virtues. Cookie diets,
grapefruit diets, supplements promising to pack
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
References
Puetz TW, Beasman KM, O'Connor PJ. The
effect of cardiac rehabilitation exercise programs
on feelings of energy and fatigue: a metaanalysis of research from 1945 to 2005. Eur J
Cardiovasc Prev Rehabil. 2006 Dec;13(6):
886-93.
Puetz TW. Physical activity and feelings of
energy and fatigue: epidemiological evidence.
Sports Med. 2006;36(9):767-80.
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Motivation
Motivation is at the core of why we do what we
do. Psychologists often talk about motivations
being intrinsic or extrinsic. Intrinsic rewards are
those that come from inside us, like feelings of
accomplishment or fun. Extrinsic motivators are
rewards given to us- such as prize money, belts,
trophies or praise - for our participation or
performance. Top athletes in nearly every sport
Focus
Focus in training is measured by your ability to
concentrate on essential training cues and tasks
and to filter out any distractions, irrelevant, or
negative interference. Training focus does not
necessarily mean that you attend only to one
thing. It means that you are attending to the
right things at the right time. The right things
are stimuli, cues, and sensations that facilitate
your best performance. Distractions are those
that might hinder your performance.
Distractions can be external (e.g., crowd
reactions and sounds) or internal
(e.g., negative thoughts or
butterflies).
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Commitment
Use Cue Words: If you get slightly off-track,
using "cue words" can often help you to quickly
re-focus. A cue word is a simple one-word
instruction that interrupts the distraction and
signals your brain back to the present. It should
be simple and direct, You might use words like
"focus" or "present" or "now" or "on plan"
experiment during your training sessions to see
what kind of cue words work best for you in
different situations.
Plan for the Unexpected: You can and should
plan for the distractions that you think will
happen, but sometimes the unexpected event
can send us into a spiral if we are not prepared
to handle it. You can prepare for the
Commitment does not have to be an all-ornothing thing, but it should align with your
goals. You need to decide what you want to
accomplish, assess what that will require, and
commit to a planned course of action to make it
happen. You cant expect to perform at an elite
level in your sport, and only train for one hour,
twice a week. But you also dont have to aspire
to elite performance. You can achieve
tremendous health benefits from doing 30-60
minutes of exercise several times a week.
Even among those to stick to it, there are
different kinds of commitment. Two main types
identified by sport commitment researchers are
attraction and entrapment. Those who have
high levels of attraction-based commitment tend
to really enjoy their sport or chosen activity; they
perceive that the benefits from their participation
are high and the costs are low. They see
following through on their commitment as being
much more satisfying than the alternative (e.g.
being overweight, not liking their appearance,
feeling lethargic). On the other hand, some
people stick with an activity or program
even though it has lost its appeal,
and the costs seem to be mounting in
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Kaizen Revisited:
Reflective Learning
and Moving Ahead
Remember the Kaizen Principle? Continuous
improvement through small, incremental
changes. Let this guide your training. Your
training program whether for competition or
general fitness should be a learning process.
You can view every training session as an
opportunity to improve and to learn. In your
training journal, space is provided for you to
make notes to yourself about what you have
learned in that session and how you might apply
it to future training sessions.
Did I meet my training goals today? After
setting a goal, you should get feedback about
whether or not you met it. You should have some
way to measure your results, and a timeframe in
which you will assess whether you met your
target goals. Research on behavior change
shows consistently that "feedback" is a key
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
For over a decade and a half Rodney King has coached world
champion athletes to become the best they can be in the ring.
Copyright 2008 Rodney King and Randy Borum. All rights reserved.
Buy it now by
clicking here!