Mike Lee Kanarek Blog

S.U.B. MACHINE Metabolic Intense Workouts coming in February of 2012 here at HQ’s

I can’t wait for these workouts to kick off here next month! These workouts will run every Monday and Wednesday at 5:30pm , putting 5 Combat Fitness classes/workouts on our regular weekly schedule. The other 2 workouts are our Tuesday and Thursday 7:15am Combat Fitness 12 Tribes Circuit workouts, and Saturdays Qualifiers Only Module Workouts at 9:15am

S.U.B. MACHINE workouts are intense 30 minutes workouts that are organized in very specific 4 weeks muscle group programs that are designed to target those muscles specifically in addition to the fat burning element to this method of training.

If you train here at HQ’s you are in for a treat!!!!   More info about this program at the school….

Mike Lee Kanarek Annual Combat Fitness  Boot-Camp pushing strong into week 7….

On October 10th 2011 eight people, including myself , kicked off my annual Combat Fitness Boot-Camp. Typically this is the training regime leading into the conference and that is how I personally gear up for it physically. If you have witness out HaganaH Black Belt test , you have seen it is in no way an easy task. And months of physical preparation is required, even out of me!

The first 4 weeks of the Boot-Camp were “Loading” weeks, or what I call Great White Shark weeks. Then we had a week of rest and kicked up back into training on week number 6. The current three weeks, week 6/7/8 , are “Agility” weeks, or what I call Tiger Shark weeks. Concentrating the training on specially designed circuits putting emphasize of a 60% to 40% pulling to pushing ratio and a 70% to 30% two hands exercises to single handed exercises. After that it will be a one week of eating only Green, our Detox week. On that week we only do steady low impact cardio. Then finally it will be our last two weeks , the “Speed” weeks, or what I call the Mako Shark weeks.

Its that time of the year, my annual Combat Fitness Boot-Camp is less than a month away from Kick-Off!

10 weeks of hell……less sleep, more work load, less calories, more soreness and less mercy. This boot-camp is going to be savage, I am stronger than ever, but I still want to turn it up a couple notches. I stand 200lbs solid right now at about 15% body fat. My goal for this year at the end of the boot-camp is to stand solid at 205lbs at 12%body fat. Can’t wait!!!

I made friends with him loooooooong time ago,  8 years ago to be exact, I knew him decades ago but it was James Cooper who re-introduced us!

He has been there from the very beginning and has always been around since then : Pain!

Pain is my validation………………….if I feel today the workout of yesterday, it was a good workout. I am still sore from Saturday’s morning Combat Fitness workout-it was Savage!!!

Tomorrow is Monday…..grinds starts all over again

to all that were in the storm this weekend, I hope this one passed you safely

when I am in pain it reminds me of my goals, it fuels me…in the last few months I pushed real strong with my Combat Fitness training, literally to the limits, I had one goal in mind : My Conference!!!  Today I can Truly say that I am Stronger Than Ever (and faster)

Tomorrow will be my last workout before the conference, then with the exception of light cardio to keep my metabolism high, I will let my body completely  rest and recover so I am at Peak performance at the conference. Should be a much less painfull 2 weeks lol

to see more about how others are preparing for the conference visit : www.haganahblog.com

have a Kick Ass wekend

this weekend I was teaching a seminar in NY, it was a great seminar, great people and great energy on the mat!

As always I started with a solid 45 minutes Combat Fitness workout, what I call “paying your taxes”      during that session I explianed that to me Combat Fitness is like the ammo you have for your machin-gun, doesn’t matter how good your machine gun is if you have no ammo!

Then we moved on to advanced FIGHT materials…this is where I introduced the concept of ” a book versus a machine”. If you are learning more and more techniques but your body is not combat fit and can not perform those techniques, in other words you only know the technique, you don’t own it. Then, you are a book that constantly adds more pages to it. Now, if you learning more and more techniques and you are Combat Fit, in other words you can perform them in training and where it counts the most : under pressure. Then, you are a fighting machine that keeps on getting better!!!

so the question is :  Are You A Book , Or Are You A  Machine???

***on the other hand: did you know that it only take 2 table spoons of machine/engine oil to contaminate an entire drinking water supply for a full size combat ship?

And that only includes my personal training, not me teaching classes!

One of my motto’s here at the National HaganaH Headquarters is ” Where The Young Get Strong , And The Strong Stay Young “…to get strong is one thing, but to stay strong is a completely different story!

On my last travels when I was in Columbia MD one of the guys that attended the Combat Fitness Workshop I did at Juan Ponte’s Max Muscle nutrition store asked me : ” Are you really 43 yrs old? ” I said : ” Yes” …then he said : ” It must be genetics lol ” I said : ” Oh Nooooooooooo….wasn’t easy to get where I am, and its even harder to stay here , its all about discipline and Knowing where to focus your training ” that naturally lead to his next question : ” What do you do on a regular base for workouts ? ”

here is the answer :

I do cardio on an empty stomach monday, tuesday, thursday and friday first thing in the morning. One week 2 HIIT sessions and 2 regular pace sessions and then alternate the days of those sessions the week after. Only then my day starts…

Monday mid day I lift heavy: 4 weeks chest, 4 weeks back and 4 weeks arms cycle.

Tuesday evening Combat Fitness – Module1

Wednesday morning Kettlebells heavy : 300 Swings , 100 Snatches and 20 Turkish Get-Ups in preparation to my RKC

Thursday evening Combat Fitness – Module1

Saturday morning Combat Fitness – Module2 including a S.U.B. add-on outdoor module

the above is my Combat Fitness and Conditioning weekly training with taking every 13th week off to rest and restart/retwig the next 12 weeks cycle

FIGHT monday morning with training partner

FIGHT wednesday morning with training partner

the above is my FIGHT personal weekly training , that does not include Kick-Boxing/Muay-Thai, BJJ/Ground Survival-Fighting, ITK/Combat Shooting

those who have been around long enough can tell you I was not always at the level of conditioning I am now at….actually, far from it. Took me 4 years to get it right and get where I am….but now , I will ALWAYS stay where I am!!!

Hope this helps some of my students or Instructors design their training routines….have a Kick Ass day

great weekend in  Rhode Island, Boston and Maryland!

This last weekend was packed with teaching HaganaH and Combat Fitness…

It all started in Easton MA teaching a “Counters and Insurances” seminar on friday night. I loooove this material, its when things go wrong in your initial defense to street scenarios , knife defenses and gun disarms. Very dynamic material, the students did great!!!  it was 3 hours lond with a cruel first “30 minutes of Combat Fitness taxes” and then 2 and a half hours of the counters and insurances….those 3 hours flew so fast, it was a Blast!!!!

Then it was a full day of training in Boston teaching a ” Mutiple Attackers and 3rd Party” seminar. Again the day started with a “30 minutes of Combat Fitness taxes” workout Ha Ha…then it moved on toadvanced FIGHT materials of  multiple attackers and 3 rd party all day long. This was a very technical seminar and a lot of material was deployed!

on saturday evening I caught a quick flight and off to Maryland Columbia I was…  I went to visit Juan Ponte, a former student of mine here at the National Headqaurters, who opened a Max Muscle Nutrition store and did a Combat Fitness workshop at his store friday to introduce CF to Columbia MD. The workshop included a lecture explaining what Combat Fitness is all about and how it was formulated in the passed few years by James Cooper and myself…then it was a Combat Fitness savage workout S.U.B. style, in the parking lot!!!!!!   31 people started, 21 finished!!!!!!!!!!

overall it was a Blast of a weekend….came back home sunday night , and before I knew it it was monday and the grind started all over again, “The Best Never Rest”!!!

36 new Combat Fitness Coaches and 18 new FIGHT Instructors… ALL eyes on John’s Combat Wrestling Certification now!!!

Have a Great week everybody

I have seen so many people fail at reaching what they want out of thier training and goals because a basic ingredient they deep inside lack in their personality, Confidence.

Self-Confidence starts with truly believing in yourself!  No one can do it for you, it is a quality that comes from the inside out….not from outside influences. And the first step to establish an unrattled confidence is to BELIEVE in yourself!!!