richmondsportsclub.com

RSC FIGHT NIGHT Amatuer Boxing Competition

richmondsportsclub — Fri, 06 Jan 2012 20:20:57 +0000

Richmond Sports Club

and

Harrison Boxing

presents

RSC Fight Night

Amateur Boxing Competition

Sanctioned by Combsport BC.

10 bouts scheduled.

Saturday February 11^th

7:00pm

Doors open at 6:00pm

$20.00 General Admission

Tickets pre-sales call;

Greg at Harrison Boxing - 604 813 5198

Or contact: Richmond Sports Club = 604-279-9220,

2251 No 5 Road Richmond, BC, V6X 2S9

richmondsportsclub@gmail.com

West Coast Combat Championship

richmondsportsclub — Thu, 20 Oct 2011 22:26:53 +0000

West Coast Combat Championship – November 26th & 27th, 2011

Click on the link for more info:

RULES DIVISIONS HOTEL REGISTRATION

This is the new premier Amatuer fighting event! We want to give amatuer competitors a great event where they can fight in round robin format so everyone gets their moneys worth.
These four round-robin tournaments are designed to give competitors the opportunity to compete in multiple matches at a great venue.
Round Robin BJJ Gi and No-Gi Grappling divisions with up to 10 matches each on Saturday, November 26th, 2011.
Round Robin Continuous Sparring and Amateur Mixed Martial Arts divisions with up to 5 matches each on Sunday Novemebr 27th, 2011.
Round Robin Junior divisions (age 6 to 12) in all categories with up to 3 matches each (as part of the respective divisions)
The majority of our tournaments are aimed at martial artists with 3 years or less experience and are designed to give your students lots of competition experience in front of a large cheering audience. Attractive medals are awarded to all winners.
Competitors:
All competitors must fill out the registration form, Player card and liability waiver prior to Weigh ins on event day. Weigh ins start at 8AM Saturday and Sunday.

Begin With The End in Mind

richmondsportsclub — Tue, 13 Sep 2011 22:20:50 +0000

Sad but true – Autumn is right around the corner.
Now what?
Some of us got into shape before the summer so that we could walk around feeling confident in our shorts, sun dresses and any other clothing that shows a little more skin. We skipped into summer feeling good and feeling like we deserve to enjoy ourselves. Now it’s the end of summer and pretty much every beer and barbequed hamburger (or chicken burger) is clinging onto us and refusing to let go.
On the other hand, some of us went into the summer with a plan that we’d take more time to be outside, have some fun, and get into shape that way. Unfortunately (usually), we’re standing in front of the mirror now thinking, “Thank goodness that I’m tanned”.
Either way, as we approach the fall, most of us are thinking that it’s time to “get back at it”. Making the decision to ‘get back at it’ is the first, and possibly the most important, step. The next most important step is to create a plan.
We need to know where we’re going, if we actually expect to get there.
So, Begin With The End In Mind.
Without a plan, we immediately create 2 big hurdles for ourselves that pretty much guarantee that we’re not going to satisfied anytime soon. No plan, means:
- We have only a vague idea of where were going. If we don’t know where we’re going, we’ll never get there.
o Example “I’m going to get in shape”…..so what, exactly, does ‘get in shape’ mean or what does that look like?
- We really don’t know how we’re going to ‘get there’.
o We can work hard, but we can’t be sure it will get us to where we want to go. Often, we will basically do the same stuff we have always done…in that scenario, the BEST case is that we get the SAME results. In reality though, if we do the same things, we’ll get FEWER results.
Why? Why do the results drop off? This is true because we get older and our bodies need different stimulation to get results. Also, our bodies are excellent at adapting. If we keep continue to do the same old stuff, our body doesn’t ‘see it’ as exercise anymore; our body sees it as a typical day / week and then it becomes very efficient in dealing with it; conserving energy, relying and the easiest sources of energy to burn etc. The net effect of this is that our body won’t dig into stored fat. So we’ll put in effort and never see any real difference in the way we look, or the way we perform.
So if our goal is to just enjoy the exercise, that’s cool. If, for example, the actual objective is to get on a tread mill and run, simply because we like the act of running (allows us time to think, or we like the feeling of running etc), then we just need to keep doing the things that we’re doing.
But, if we want to get results, we need a PLAN. It doesn’t have to be complicated. It just takes a few minutes to think it through. Here are some characteristics to consider when creating the plan:
- Have a start date and an end date.
- Have some goals; longer term and shorter term. Longer term goals help us define (and get to) where we’re going. Shorter term goals allow us to experience ‘wins’ along the way. These smaller wins allow us to feel good and to stay motivated, allow us to celebrate and also allow us to do Sanity Checks along the way. Is my plan still relevant? Am I getting the results I want and expect?
- Think through these questions – How am I getting there? What activities will I pursue? What actions will I take? How often will I do those things?
- Take some time to consider things like – What resources do I have at my disposal? Am I leveraging those? How can I leverage those resources?
- Look at your plan objectively. If it looks just like the last plan, or if it mirrors the stuff we’ve been doing up to now, then let’s change it up. This is fun and it shocks our bodies out of the doldrums.
- Allow some flexibility in the plan, but stick to it. If we need to adjust, that’s fine, but let’s not abandon it.
Let’s remember, being fit or being healthy, is not an event. It isn’t something we do once; it is the result of continued effort and focus. The benefits are definitely worth it and they are a heck of a lot easier to attain if we know where we’re going and how we’re going to get there.
Good luck to all of us.

Plyometrics – Jumping Our Way to Fun and Fitness

richmondsportsclub — Wed, 15 Jun 2011 22:22:12 +0000

Plyometrics: Any exercise in which muscles are repeatedly and rapidly stretched (“loaded”) and then contracted (as in jumping high off the ground or in push-ups with a clap between them).
The aim of plyometrics is to improve muscle power.
If we exercise, we want results. Regardless of our goals and our level of seriousness, when we dedicate time and energy to anything, we do (and should) expect to get somewhere.
Young or old, male or female, martial artist, body builder, elite athlete, weekend warrior or just looking after ourselves, who the heck wants to be on 20 year maintenance plan….running our tails off and never moving forward an inch?
If you are nodding your head right now, please read on.
What’s in it for us?
• Improve our physique
• Improve our fitness level
• Increase our metabolism
• Feel better (physically and emotionally)
Who is this Overview written for?
Initially this primer was created with the 40-something person in mind, but the principles apply to all of us. Going forward, though, the assumption is that we’re weekend warriors or health conscious adults wanting to feel and look better.
We’ve got jobs, kids, bills…yet we’re making time (or we’ve been talking about making time) to get fit or improve our level of fitness.
The question is, ‘How do we get there from here’?
What are the issues?
We all have the same ones.
• No time
• No results, Frustrated
• Don’t know what to do
• Shy (uncomfortable in a gym)
The good news is that we aren’t alone and there are answers. We can do this. You can do this.
Richmond Sports Club (RSC) has made available a Plyometrics Primer that offers 14 solid plyometric exercises that really work.
This primer is free and there is no obligation of any kind. To obtain a copy, please contact Richmond sports Club at 604.279.9920 or drop by at #150-2251 #5 Road in Richmond.
NOTE: Depending on your level of fitness, experience & goals you may want to consider speaking with a Personal Trainer.
How To Use Plyometrics
Any given work out day can consist of only plyometrics, but overall, work out programs should not be made up of plyometric exercises exclusively. Plyometrics are an excellent ‘change of pace’ and are best used as part of a plan that includes the more traditional training/exercise methods (walking, running, biking, weight lifting, aerobics, sports…).
Are Plyometric Exercises Risky?
There is no evidence to suggest the risk of injury is increased during plyometric training in adults. However, as a precaution it is recommended to keep plyometric exercises as safe as possible. Plyometrics has received much less scientific study compared to conventional training, there are no definitive guidelines regarding sets, repetitions and frequency etc. The National Strength & Conditioning Association and several leading experts in the field have proposed parameters that will help coaches and athletes design an effective training plan.
Plyometric Exercise Intensity
Not all plyometric exercises are equal in intensity. Skipping exercises for example, are comparatively light, while single leg bounds and depth jumps are more intense. A program should progress gradually from lower intensity drills to more advanced plyometric exercises particularly in an individual with less strength training experience.
The number of plyometric exercises should be managed. Initially keep the number and intensity lower, and gradually adjust to suit your body, needs and fitness level. A typical session may contain only two or three lower body plyometric exercises mixed with upper body plyometric drills.
We should choose your exercises according to what our desired objectives are. Not all exercises will be suitable for every one of us.
Listen to your body and have some fun.