Forteza Fitness

Forteza Welcomes Three New Instructors and Two New Programs to the Family!

The Yin & Yang of Forteza

It’s been a crazy busy summer at Forteza, and the fall looks to be even busier, so much so that we have a brand new expansion to FightingFit!, an entirely new *program* and not one, not two, but three new instructors joining the Forteza Family.

Taoism is based on the principle of two opposite, yet complementary energies: Yin & Yang, which comprise everything. Yin energy is soft, feminine, nurturing, while Yang energy is harder, male, more aggressive. What does this really mean? Although they are totally different—opposite—in their individual qualities and nature, they are interdependent. Yin and Yang cannot exist without the other; they are never separate.

What does Ying & Yang have to do with Forteza? We have tried to reflect the idea of complementary training in everything we do, combining traditional martial arts with modern self-defense, old school bootcamps, with innovative training and adventure racing. Although we didn’t plan it this way, the new class expansions we are about to show you really reflect this interweaving energies, both in the classes themselves, and the instructors you will meet. But don’t take my word for it, see for yourself!

First the Yin…as in Yoga.

We have offered yoga classes and workshops periodically over the years, and while there has always been interest in an on-going class, either there wasn’t an instructor available for the times people wanted the classes, students couldn’t make the times we offered classes, or in some way things weren’t quite the right fit. We’re happy to say that we feel that we finally have the right instructor, the right program and the right time!

Yin yoga (or “Recovery yoga”) is a slow-paced style of yoga with postures that are held for longer periods of time — for beginners, it may range from 45 seconds to two minutes; more advanced practitioners may build the flexibility and endurance to stay in one posture for five minutes or more.
Yin yoga targets deep connective tissue, applying moderate stress to the body’s tendons, fascia, and ligaments along with certain breathing techniques with the aim of increasing circulation in the joints and improving flexibility. A more meditative approach to yoga, yin allows you to gain more clarity and mobility in the body, both physically and mentally, making it the perfect complement to more active, explosive training.

The new Yin Yoga class meets Wednesday mornings at 6 AM. Classes start the week of October 2nd. You can attend as part of your FightingFit! membership, via punchard or by purchasing a month of classes through the website.

About the Instructor

Caitlyn Shaver, LMT/RYT found yoga in 2009 while studying to become a licensed massage therapist at the American Institute of Alternative Medicine (AIAM).During this time period, she found that yoga allowed her mind to re-center from studying, and her body to heal after workouts. The combination of these two practices created a synergy and balance which led Caitlyn, upon completion of her degree from the AIAM, to embark on the journey of becoming a 200 hour yoga instructor. She received her training over nine months in Columbus, Ohio with Janice George at the SamYoga Institute, where she was also the program’s student assistant. Certified in multiple types of yoga styles ranging from Yin Yoga to Vinyasa Flow Yoga, she is able to modify poses for each individual student in her class while also catering to advanced practices.

…and then the Yang: Introducing Our New Combatives and Counter Violence

Combatives has been a part of the Forteza course offering since we opened our doors in 2012, with the studio hosting the biggest names in combatives, from Kelly McCann, to Lee Morrison of Urban Combatives and Dom Rasso of Dynamis. But a lot of confusion still remains on how “combatives” and “martial arts differ.

Martial Arts are the formalized training of a set, or subset of armed or unarmed combat skills, in an equal environment. Today, some martial arts are taught for fitness or competitive sports, others as cultural preservation. To survive the test of time, traditional martial arts have to have contained real, practical fighting skills, but they are usually taught in an environment of equals — a duel between warriors — precisely how assaults DO NOT happen on the street. Unfortunately, this means you can spend years developing great skills for sparring in a fair fight or in the ring, and be helpless when sucker-punched by a mugger.

That’s where Combatives and Counter Violence come in.

Combatives is about stripping fighting down to its raw essence: simple, gross-motor skills that can be applied quickly and effectively when under attack. It isn’t a “system”, it’s an approach.

Counter Violence is where martial arts, combatives and combat psychology meet: combining the combative mindset with learning how to read a situation, avoid confrontation, anticipate violence, and then, if necessary, quickly and ruthlessly employ your skills so you go home to your loved ones.

Now, in one of the most exciting developments since we opened our doors, we are pleased to announce a completely new Combatives and Counter-Violence program, spear-headed by renowned Chicago-based instructor, Michael VanBeek of Focus Counter Violence, with the able assistance of Forteza’s own Jesse Kulla. In addition, after a long hiatus, Martial Blade Combatives (MBC) returns in a short-course format, led by full-licensed instructor Thayne Alexander.

This new program  is module based and divided into an Introduction to Counter-Violence class, a small Master-Class, a Combat Conditioning class to refine your striking skills and improve your physical well-being, and an on-going series of short workshops and training camps. Here’s how YOU can be a part of it:

Intro to Focus Counter-Violence (Thurs 7 PM)
Your journey into realistic personal-protection starts here! This 12-week course crushes the stereo-types of martial arts and self defense. You will be introduced to the realities of violence — how to sense its signals, how it initiates, what it takes to respond quickly and effectively, and how to deal with the physical, mental and emotional aspects of this reality.  This course is all inclusive! The physical elite need not attend, and indeed, that isn’t the point. Whether by size or number, attackers are looking for the underdog: Learn a direct solution to a complicated problem in a transformation process that turns the underdog into an angry pitbull! (Includes immediate access to Combat-Conditioning.) JOIN NOW!

Focus Counter-Violence Master Class (Thurs 8 PM)
This 12 week course is for the serious! This is the culmination of Martial arts and Combatives smashed into one course. Simulation and emotional content training will be taught through the best drills and skills module there is! If you have any previous training at all you will love this. The perfect blend! Jeet Kune Do injected straight to the streets using the only Counter Violence training Algorithm in existence. Classes are kept to a maximum of ten students, for maximum student-teacher interaction. SEE YOU THERE! (Includes immediate access to Combat-Conditioning.)

FightingFit! Combat Conditioning
(Tues & Thurs 6 PM)

Get into fighting shape with a blend of pad work, kettlebells, body weight exercises, and fighter conditioning. We will get you in fighting shape…..guaranteed. Besides being a robust, complete fighting system, combatives and counter-violence are designed to be practical, efficient and tactical. You’ll train your bodies hard, but you’ll also hone your minds, learning how to boil empty-hand and weapon tactics down to the critical skills that you really need to survive a violent encounter, while putting a heavy emphasis on skills of tactical awareness, avoidance, and de-escalation.

Special Topics & Seminars
Forteza has also been home to seminars, workshops and monthly gatherings of local, national and international combatives and self-defense experts, covering a wide-variety of topics from metal-preparedness to combat scenario training, stick, knife and improvised weapons use to firearm preparedness and retention. These programs are listed on our Events page, and Facebook and are open to the public.

About the Instructor

Earning several different rankings in various traditional arts, Michael stumbled upon Jeet Kune Do in the late 1980’s. This art, made famous by its founder Bruce Lee, led VanBeek to train with many of the greatest martial artists alive. In the early 1990’s he not only maintained a victorious cage fighting record but also trained with firearms and tactical weaponry as a professional body guard, while finishing his education in Criminal Justice. As a security guard in the greater Chicago land area, Michael was exposed to a side of self-defense/fighting not often seen in the martial arts. After a few years modifying the way he taught martial arts, Michael began creating the “Anatomy of Violence”, a comprehensive breakdown of the workings of violence from an insiders perspective.With a unified goal and service to educate and train people to save their lives from real violence, without the rituals, uniforms or the time required by most training systems, Focus could now offer “Real Solutions to Real Problems for Real People.”

Today, Michael spends most of his time in service working with special needs children, lecturing and presenting seminars on Counter Violence to families, corporations, security firms, organizations and individuals. In addition to running his company, Michael speaks to groups about performance-related matters, using his story to inspire others.

 

Martial Blade Concepts (MBC) and Big-Knife Training Returns!

The choice on whether or not to carry a weapon is a personal one, but even today, many people carry small knives as utility tools and, if necessary, a means of defense. As such, knowing how to successfully deploy and use a knife, and how to defend against it, is useful skill for anyone interested in practical self-defense. Developed by well-known self-defense personal protection instructor Michael Janich, the MBC Self-Defense System is the result of more than 30 years of training, research, and analysis of the world’s most effective fighting arts, emphasizing the development of “all-purpose” defensive skills, and learning how to apply them to literally hundreds of different defensive situations. MBC is a compact, “plug-and-play” curriculum that you an add to any of your other training.

MBC full instructor and life-long martial arts student will be bringing MBC back to Forteza in a series of periodic, thematic short-courses (4 – 6 weeks) as a complement to Focus Counter-Violence, or a stand-alone modern defense system in its own right. Thayne will also be working with us to (finally!) expand our American Heritage/Antagonistics program with short courses in Bowie knife, tomahawk and single-stick. Watch this space for more!

About the Instructor:

Thayne Alexander has been studying and a practitioner of the martial arts, weapons combat and defense, and the modern combative’s world for well over 28 years. Starting with Aikido at age 14, and moving onto and achieving a high rank.   After graduating high school, he became interested in MMA and spent years learning a blend of Muay Thai and Jeet Kune Do.

Thayne found Western arts in 1999, when he began the study of Armizare, and is still active today as a senior Scholar and Instructor of the Chicago and Rocky Mountain Swordplay Guilds.

In 2005 Thayne started Martial Blade Concepts/ Counter Blade Concepts training along with Kali Eskrima Silat and became a MBC Full Instructor under the founder Michael Janich in 2013.

Around the same time of starting MBC. Thayne’s love for the old American melee weapon styles got him involved with Bowie knife and Tomahawk weapons and has been teaching the big knife in on-going classes and a few seminars since 2014.

Today, in addition to Armizare and MBC, he is a student of realistic based defense systems, studying under giants in the field such as Lee Morrison and Kelly McCann’s, and is a practicing savateur  in the system of Boxe Francaise and street Savate.

 

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What is the Forteza Cavaliers – Building a meaningful Youth Swordplay program

Teaching Best Probably the most common inquiry we have gotten since opening our doors has been “do you teach children”? That isn’t a surprise. After all, martial arts have become an extremely popular way to teach children poise, athleticism, discipline and focus. And in a world where pop-culture is dominated by Lord of the Rings, Star Wars, action video-games, World of Warcraft and so on, what kid at some point hasn’t wanted to swing a sword? (How do I know that? Well, all of us at Forteza were those kids – just a few decades ago.) And so…(drum roll, pu-lease):

Welcome to FORTEZA CAVALIERS, our new youth swordplay program, specifically tailored to meet the needs of children ages 8 – 15 in a unique athletic program designed to engage your child’s mind and body, instill self-confidence, and promote teamwork. 

We are very excited to offer this program — so excited that we want to tell you all about both what it is, and what is not! Let’s get the is not part over first, so we can focus on the fun.

THE CHALLENGE OF YOUTH MARTIAL ARTS

Martial arts really are a fantastic way for children to develop both athletic and personal skills. But it is also a tricky challenge. Young bodies are constantly changing and evolving, and although martial skills will help hone their potential, the emphasis must always be on safety. How do you do that and make sure that you are teaching the kids “the real deal”?

Sadly, some schools don’t. Besides having grown up excited by knights in armour, brave jedi and all of that good stuff, several of our staff also been youth martial arts instructors in mainstream, Asian arts, and we’ve seen the dark underbelly of “kiddie karate”, “Little Ninjas” and “youth blackbelt” programs. Often, they are a glorified, after-school recess program — a way to keep the kids busy and running around until their parents are ready to bring them home. Others teach good skills but with unrealistic expectations: it doesn’t matter if your child is an athletic prodigy, a 12-year old “blackbelt” simply cannot generate the power, speed and precision of his adult counterpart. What often happens is that these young “blackbelts” make the switch to adult classes and find out that their rank doesn’t mean much at all, and they quickly drift away to other sports or hobbies, disappointed. They’ve been set-up to fail.

So much for “building confidence”, eh?

BUILDING A BETTER YOUTH PROGRAM

Cocky Pose

So, knowing what we didn’t want, we had to design a program that was based on what we did want. Such a program had to include the following elements:

  • A detailed, and complete martial curriculum that would take into account the differing needs of young children, adolescents and teens;
  • Progressive skills development that could be scaled to children entering the program at different ages, without making anyone feel either bored or “in over their heads”;
  • A degree of real fitness training capable of combating childhood obesity, developing natural athleticism and strength, taught in a way that would be encouraging and fun;
  • Complementary, educational lessons that emphasized the historical aspects of what we teach;
  • Integration of the knightly code of chivalry as a way of bringing in the best elements of “merit-badge” systems, such as Scouting;
  • A rank system that would let children (and parents) measure their progress, while providing a means to enter the adult program with realistic rank and expectations;
  • An emphasis on safety, control, fellowship and fun!

We call this the Forteza Cavaliers, and here’s how it works.

SKILL PROGRESSION AND RANKS

The Cavalier Program includes a detailed ranking system to measure progress and help students set achievable goals for themselves. The structure is organized in a parallel system to our adult ranking system, and is meant to integrate with it, should a child decide to continue with our adult classes.  By keeping the systems similar in methodology but distinct, teens don’t move from our youth program to adult classes with a “kiddie blackbelt” that doesn’t measure up with the grown-ups. Instead, they will graduate from the Cavaliers program with skills and knowledge that places them several years ahead of new adult students!

The curriculum has a seven-step system:

Apprentice (8 – 10)
An introductory rank for the very young, or children who may have motor-learning special needs. Focus is on building coordination, cooperation, safe falling and tumbling skills and basic swordplay and safety skills.

For safety, classes employ ‘boffers’, swords made of PVC rods wrapped in high-density foam and duct tape.

Page  (10 – 11)
This level of the program begins by familiarizing students with the basic body movements of renaissance swordplay and to accustom them to the weight of the sword. Training at this level focuses on medieval wrestling and the use of the two-handed sword. Using a combination of physical conditioning, drills, games and supervised sparring, students will strengthen their bodies and sharpen their instincts while having fun!

Students at this level use properly weighted and balanced resin swords that give the authentic feel of the real thing while being safe and manageable.

Squire (11 – 14)
The core of the Cavalier program is the Squire rank, which has four sub-grades, each corresponding to a heraldic animal that embodies Forteza’s core virtues.

  • Elephant (Strength)
  • Tiger (Speed)
  • Lynx (Knowledge)
  • Lion (Courage)

While Squires will have the opportunity to handle the regular steel weapons used in adult classes during some training exercises, students at this level use properly weighted and balanced resin swords that give the authentic feel of the real thing while being safe and manageable.

In addition to training with the medieval weapons and wrestling, squires will learn to use the dagger, the spear and the rapier, the elegant dueling sword the Renaissance.

Cavalier (14 – 15)
Beginning with a symbolic graduation ceremony reminiscent of the medieval knighting ceremony, the Cavalier rank is the “coming of age” for young students. In this final rank, our young men and women begin training in adult classes, using the same training gear and uniforms as their adult counterparts.

Although generally corresponding to age, although older children entering the program will usually pass through the first two levels very quickly, before settling into Squire training.

PROGRESSIVE TRAINING – GROWING COMPLEXITY AS THE STUDENT GROWS

kid romp 2We took our time and set out to build a program that would grow in focus and intensity as the children themselves grew; not just in size, but in athleticism, focus and intellectual curiosity.  Learning martial arts is a long process, with intricate skills that are developed over time through in-depth instruction and  continued practice: there are no shortcuts to skill-building! The direct benefit of this structured approach is increased coordination, strength, ability to analyze new situations, self-control, and respect of self and of others. Our Cavaliers Program teaches children the use of the two-handed longsword, dagger, rapier and spear — precisely the same weapons that the adults learn. Exercises from our adult program are adapted to the needs of young martial artists, and are designed to emphasize development of balance, coordination and strength. Literally starting from the feet up, each child progresses at an individual pace through the seven levels of the curriculum by using solo drills and exercises, partnered drills and games, and as their experience and control develops, actual fencing.

Here’s an example of how this works in practice: wrestling is a key component in medieval martial arts, but so is control and safety. So the wrestling component in the Apprentice level (ages 8 – 9) is focused on learning tumbling, falling and balance exercises to develop a sense of ease and comfort “in their own skins”, then they begin to work with partnered exercises and games, some of which are hundreds of years old, which are designed to add a sense of competition, as they learn leverage and movement against a partner. By the time the seventh and final level of the curriculum is completed, they will have a foundation in the same throws, pins and joint locks as our adult students — only with several more years of practice.

A similar pattern works with weapons. At first, young students will train with light, scaled-down nylon training swords. When used with a fencing mask these lighter, flexible weapons are quite safe, but they are taught from day one that they are weapons, and taught to handle them the same way they would sharp, steel swords. As they grow in mind and body, so do the tools that they will use, and the variety of techniques and targets that they can use when sparring: literally letting them “grow” into adult classes, where we use blunt steel weapons. This is very similar to how pages and squires were trained centuries ago, using progressively larger and heavier wooden weapons until they began to train with adults, as adults.

So as the children grow, they not only learn more techniques and new weapons, but they adapt to progressively heavier tools, more diverse sparring methods and new forms of exercise and conditioning routines that fit the actual body they are living in at that time.

PUTTING THE “H” IN HISTORICAL MARTIAL ARTS

GE POCKET CAMCORDERMore than just another martial arts class, our youth program is designed to develop life skills and ethical, self-confident young men and women, based on the traditional, seven chivalric virtues of the medieval knight. At first, the traditional names of these virtues may seem archaic, but when you see them besides their modern counterparts, we realize that they are just as meaningful today as they were six-hundred years ago.

  • Prowess (Athleticism)         
  • Humility
  • Courage
  • Courtesy
  • Justice (Fairness)
  • Temperance (Balance & Self-Control) 
  • Largesse (Generosity)·         

Each level of the curriculum is designed to focus on one of these virtues, and challenge the students to learn how to make that virtue a part of their daily lives. Classes interweave physical training with teamwork exercises, lessons on medieval and Renaissance military history, arms and armour, heraldry, and short reading assignments to hone their minds and surely as their bodies.

RITE OF PASSAGE – JOINING THE ADULTS

Remember what we said earlier about “kiddie blackbelts”? We take that seriously: there is nothing worse than seeing an adolescent or young teen switch into adult classes and suddenly feel like their hard-earned rank means nothing. Part of our educational mission at Forteza is to promote authentic, historical European martial arts and to foster students who will want to make those arts a part of their lives. Therefore, a key part in designing the youth program had to be “how does one graduate”?

This is embodied in the seventh and final rank of our program: the Cavalier. Named for the knightly courtier, the Cavalier rank is the “coming of age” for young students. Beginning with a symbolic graduation reminiscent of the medieval knighting ceremony, in this final rank, our young men and women begin training in adult classes, using the same training gear and uniforms as their adult counterparts. The difference is that for the teen, they have already learned most of the skills that the adults are learning themselves, and are instead learning how to apply them with and against adults, and refining their knowledge for their “final exam”; in this case a skills test, written and sparring exam. Once passed, they are no longer part of the cavalier program, but are now   Scholars in our adult swordplay program, and eligible to join the Chicago Swordplay GuildScholar is the first major adult rank, and one that students will achieve in either medieval or Renaissance swordplay after a year or two of training. Because the youth program teaches all of the skills of both programs, teens will be able to test for rank in both, meaning that although they join the Swordplay Guild with a mid-level rank, they are actually more well-rounded martial artists than most of the adults who share that rank, and are well-prepared to continue their training. We find that this is a much more realistic reflection of the advantages of youth training that creating artificially inflated ranks.

THE RIGHT INSTRUCTOR FOR THE RIGHT PROGRAM

We have ambitious objectives in our youth program, so it needed an instructor who was up to the task, as a martial artist, youth instructor and fitness expert. Jesse Kulla is a PTA Global certified personal trainer who has had a lifelong interest in physical fitness and martial arts. He began his training in 1995 in Korean martial arts, gaining black belt ranks in two arts, before exploring Wing Chun, Hapkido, and the Filipino Martial Arts. Jesse joined the Chicago Swordplay Guild, shortly after its founding in 1999, where his focus has been on their Armizare curriculum. In 2008, along with Keith Jennings, he became one of the first two people to earn the rank of Free Scholar of Armizare from the Guild. As a Guild instructor he has taught throughout the Chicagoland area, at events such as Chivalric Weekend and the Western Martial Arts Workshop, and in private seminars around the country.

A TRULY UNIQUE MARTIAL ARTS ADVENTURE

We’ve tried to create the youth martial arts program that we wanted to take, but did not exist, when we were kids, combined with the things that, as adults, we want from any school where we’ll send our children. You can download our Cavalier Program 3-Fold Brochure (1) which has additional details and FAQs, but the best way to learn more is to just come in! And don’t forget to watch this blog for more information on the Cavaliers in the weeks and months to come.

This exciting new program meets on Mondays and Wednesdays from 5:00 – 6:00 PM

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Forteza and the Chicago Swordplay Guild at C2E2

This past weekend the Guild was an invited performer at the Chicago Comic and Entertainment Expo or C2E2. During a one-hour demo we demonstrated longsword, dagger, armoured combat and sword and buckler, followed by Q&A and then a 45 minute lesson for interested attendees.

I don’t think we expecting the size of the crowd – several hundred people, or that we would be in one of McCormick Place’s main halls – a vast, cavernous space. It gave us plenty of room to demonstrate and teach, but the last minute failure to get a microphone made for an interesting challenge! The solution was probably best handled by adhering to the Guild’s motto, Ferrum non Verbum, and getting to the sword play, as seen in this film clip we call “Erin kills everyone”:

Or this clip of Jesse and Trey doing a little sword and buckler fencing:

[youtube https://www.youtube.com/watch?v=G8ULr-z3KGM]

Guess which one is the sword and buckler fan and which one just plays one at demos! (Our thanks to FireFighter214 for the video.)

All in all it was a fantastic experience and we are looking forward to next year!

 

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After Action Review: Spartan SGX training.

By Jesse Kulla Forteza Fitness, Physical Culture &Martial Arts Personal Trainer and Martial Arts Instructor

Obstacle or “Adventure” racing has become one of the most popular ways to test your mettle and inspire yourself to a new level of training. At the top of the obstacle race food chain is the Spartan Race – a race of pure craziness. When you are going to call yourselves “Spartans” and label your skill levels as “Beast”, “Ultrabeast” and “Death Race”, you pretty much have to be ready to throw down and throw the kitchen sink at competitors. And oh how they do, as you can see at the Spartan Race website.

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The pyramid of excellence – and pain – racers can challenge themselves with at a Spartan Race.

As an athlete, I’ve taken part in the Spartan Race for several years now, as a personal trainer, I’ve respected the Spartan’s goals of seeking excellence, and then pushing one level further. Of course, that means that once there was an opportunity to become an actual certified Spartan trainer – the first in Chicago – I wasn’t inspired to go, I had to do it! So, what do the founders of the Ultra Beast put would-be trainers through?

Wow, Where to start? I carried myself to Atlanta, in hopes that the weather would be nice, and so it was. We call that a small mercy, because it would be the only gentle thing that weekend. Got some sleep. Woke up, and got to the venue. It was a fancy gym, with everything you could want in a health club and spa. Not what I expected – I was thinking more like a sand-pit with ropes and stones. Nor did I expect that the first thing I would become acquainted with wouldn’t be the gym, but the first rate conference room. (More on that in a minute.)

Introductions were made, and stories from races that we have all run were shared. I did not win the farthest traveled award, there was a gentleman there form San Francisco. I also met the winner of the 2012 Spartan Death race. It was inspiring and humbling to learn that he had absorbed over 60 hours of punishment to claim that title. Yeah, 60 hours. I have some new standards of “toughness”.

Before we got started, we took a 5 minute burpee test. Yes, that means we got up, paired up, and did “hands off the floor” burpees for 5 minutes, to see who was could hack it. I was not at the bottom of the heap, but 63 was nothing to brag over either, I think 84 was the winning number. Now, I expected something like “drop and give me 5 minutes of burpees” – these are the Spartans, right? But see, like the Spartans of old, who were both warriors of supreme physical skill and tactical warcraft, we were here to hone our minds alongside our bodies.

And that was why we went from burpees to that conference room, where my brain was filled with science data, recovery charts, and the importance of Mental Grit. Vital to all racers, and more so to those who profess to learn the arts of defense, Mental Grit is the power to preserve despite terrible odds, nasty surprises, and truly “long haul” exercises. We then did a little work out before breaking for lunch: about 300 meters of bear crawls, just to whet our appetites. Lunch was all business, talking with other trainers, sharing success stories and work out tips.

Of course, having just filled our bellies, it was time to dive into nutrition as soon as we got back. That was extremely in depth, and changed how I viewed athletic nutrition. After a few hours of that, we broke, and did an hour long “level one” work out, which is just the Spartan way of saying “Good job in the class room, see you tomorrow”. I went back to my hotel and soaked for an hour, rehydrated, and got ready for day two.

Day two was all talk of program design and goal-setting. This was partly a refresher course, but had a lot of insight into helping clients set goals, as well as getting to the root of clients’ health issues. The program design was intensive. We talked for hours about how to “Spartan folks up”. Far and away, this was my favorite portion of the weekend. Skipping lunch, we broke into groups and went running, with one group running their work out, start to finish, and the other two groups sweating through them. Three hours of pure brutality. It was hard, but I got through all of it. Not everyone did. Survival is the first step on the road to excellence!

I now know why the Spartan gym has a full spa – you need it just to go home. After some time in their hot tub, I felt better, I limped to the hotel, packed, returned my car, and spent 18 hours In the airport getting back to good old Chi-town. This was a mind-blowing weekend, and my ideas about training for peak performance will be broken into before SGX and after. My clients are already profiting from the new ideas and strategies, be they there to cut weight, increase functionality or race train, and I can’t wait to share more of the techniques for honing Mental Grit.

Later this summer, I’ll begin my preparation to run the Beast. I’ve beaten the Sprint, and I’ve beaten the Super. Time to go for the gold, and come home with my running shoes or on them. I hope to see you there, because I’ll need a team. Spartans, are you ready? Aroo!

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Forteza Instructors team up with Two-Pence Theatre to present an armoured judicial duel next week!

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It’s Theatre with an Edge! (And a point an axe and a dagger!)

Two Pence Theatre provides the Chicago Area with intimate and dynamic experiences of Shakespeare and other artists inspired by the principals of the Renaissance, illuminating what it means to be human. Their new production of Richard II opens on February 28th at the Athenaeum Theatre (2936 N. Southport Ave., Chicago, Illinois 60657). The play opens with a judicial duel that is never fought to its completion. Immediately recognizable to Shakespeare’s audience, the duel and its meaning is blurred to modern audiences.

That’s where Greg Mele, internationally known teacher of Western martial arts, Forteza Martial Arts Director, and Dean of the Chicago Swordplay Guild, and Jesse Kulla, CSG Free Scholar and Forteza martial arts instructor, come in! Join us at the play’s debut, and stay afterword for a glass of bubbly and a live demonstration of armed judicial dueling!

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2012: The Year in Physical Fitness

FIGHTINGFIT! CHICAGO’S MOST UNIQUE BOOTCAMP

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Martial arts is one of the most effective forms of cross-training available. It combines aerobic and anaerobic exercise with a diverse workout that builds core strength, cardiovascular fitness, hand-eye coordination, balance, and timing. There are plenty of cardio-kickboxing routines out there, but we wanted something a little more challenging, and more in keeping with what Forteza is all about. Thus, FightingFit!

FightingFit! is a solo training program that combines a great way to build confidence, bust stress, and get in touch with your inner warrior through a combination of weapons training, basic boxing skills, body-weight exercises, Kettlebells and “old school” fitness techniques that literally extend back hundreds of years, you can now use the tools of the warrior to build endurance, agility, raw power, reaction time, and fluid motion.

This was something that hadn’t been tried and we weren’t sure how it would do. The good news is that the program has seen a lot of service this year. Students from all of Forteza’s other programs, and some folks who just wanted a new way to get in shape came together to train. A lot of pounds were lost, and no one failed to get stronger. 2013 is off to a great start, and we are looking at new drills, new routines, and yet another season of fighting our way to fitness!

(The FightingFit! program was also a big hit with the media, being showcased in the Chicago RedEye, and with WGN’s Jonathon Brandmeier. Jesse Kulla explained FightingFit to Johnny B on this PodCast (starting at 6:50), and was later invited to demonstrate on his TV show.)

BRING ON THE SPARTANS: ADVENTURE RACING

Forteza had a busy adventure race season, participating in not one, but two Spartan Races!  The Spartan Race is known as the most difficult mud run out there, with only a 70% success rate.  Three of our athletes traveled down to Indiana for a 5K Spartan Sprint in April, and in October, we had a whopping eleven Spartan compete in the 9 mile Super Spartan.  As if the obstacles and mud weren’t enough, the weekend of the Super Spartan also dropped into freezing temps.  However, even through cramping and near hypothermia, the entire team made it through the end.

You can read more about Forteza’s The Road to Sparta on our personal training blog.

TEMPLE BURNING

Bootcamp groupIn order to prepare for the challenge of two Spartan Races, we had to run two Temple Burnings in 2012.  The Temple Burning is an annual tradition of a full day of physical training designed to push each athlete to their breaking point.  Temple Burnings aren’t just for the Spartan Racers; there is a mix of martial arts students, personal training clients, and weekend warriors.  The first Temple Burning was done along the shores of beautiful Lake Michigan, and highlighted such fun activities as uphill burpees, a pull-up contest, and sand sprints.  The second Temple Burning was even harder, and only included the Spartan Race team.  Each athlete had to keep a 25-35 pound kettlebell in their backpacks as we ran through the 5 mile course, which included break out kettlebell circuits, tabata rounds, and the dreaded hill sprints.

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August Round-up – It was one busy month!

August was a busy month for Forteza, filled with workshops, special all-day bootcamps and our first adventure into the realm of viral media!

2012 Temple Burning – yes, we took the photo at the end of the day’s training and they were still smiling! Now bring on that Spartan Race!

On August 12th, we had our annual Temple Burning workout. Long before there was a Forteza, even before their was a Chicago Swordplay Guild, there was Jesse Kulla’s Temple Burning: an annual “push yourself to the brink” day of training, training and more training. Over the years, and with Keith and Jesse getting their personal training licenses, the Temple Burning has become a great deal more scientific, but in the end, this yearly event remains the same: a day spent running around, getting dirty, push our bodies to the brink of complete exhaustion, and have a whole lot of fun doing it!

This year’s TB  was going to be the official kick-off of training season for our Spartan Race team, so we thought we’d start them off slowly….wait, no we didn’t! The course this year featured a 4 mile course that combined kettlebell circuits, hill sprints, sand sprints, a pull-up contest, and of course, burpees up hill.

We’ve learned that Fortezans are happiest when you keep them training, so on August 26th, Greg ran four hour workshop called Coming to the Close: Infighting with the Medieval Longsword. After a quick warm-up with a 23 lb medicine ball, stick-wrestling and …why yes….burpees, Greg explained the theory behind coming to grips with the two-handed sword: when you seek to grapple or hilt-strike, and why. With the theory done and out of the way, we spent the next three and half hours disarming, wrist-locking, pommel-striking and exploring a host of other horrible forms of medieval mayhem. Fortunately, one of our students was on hand with his video camera, so we can give you a sneak peek at some of what went on:

[youtube http://www.youtube.com/watch?v=g4DbyOOI00E]

[youtube http://www.youtube.com/watch?v=bXwkGg2legg]

Switching gears from medieval Italy to 21st century America, on Friday August 31st, Guro John Kovacs taught a focused two-hour session on combative joint locking techniques. We had a mix of Bartitstuka and Combatives students who gathered to learn the effective application of joint locking techniques, joint lock flow, and counters to various locks and holds.

You might have caught a mention about our dabbling in “viral marketing” as well this month. Just in case August wasn’t packed enough, we also pulled together the entire Forteza family – Asylum Stunts, Bartitsu Club of Chicago, Chicago Swordplay Guild, FightingFit, and members of the new Forteza Combatives Method for an extended photo shoot for our new website (watch this space for the announcement). But more than just getting good shots for the new page, we also shot video for a new project, via Indiegogo.

You guys do all of *that* at Forteza? Yeah, we really do!
(Sometimes it surprises us, too.)

What is this mysterious project? What better way to find out than to subscribe to this blog and be the first to see the big announcement.

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