2014 Vanguard Games

Douglas Esposito Coach's Corner, Events, News, Promotions

2014 Vanguard Games 1. Non-Members must sign a waiver and can only participate in Event#4 2. Rx’d competitors from Event #1 can elect only two other events 3. Non-Rx’d competitors can do a max of two of the three events 2, 3, and 4. No Unattended Children under 12 at any times – Supervised kids activities will take place in …

Belt Testing in BJJ

Douglas Esposito Coach's Corner

I know its been a little while since I was supposed to post this, but I hope you will excuse me as we have been (as anyone who has seen the place in the last week can attest to) super busy working on making the gym more awesome! VII. Belt Testing as a Goal “Capability is performance on demand.” This …

Sparring Class

Douglas Esposito Coach's Corner

VI. Getting into Sparring Class or MMA Practice Let’s discuss getting into Sparring Class first. There are three areas that you must have developed skills in to be ready to get the most out of sparring: Physical, Technical, and Emotional. The purpose of sparring class is to allow you to learn to apply the techniques you are learning in a …

Mobility and Endurance Goals

Douglas Esposito Coach's Corner

PART V of VII – Mobility and Endurance Goals V. Mobility If all of our classes were an hour and a half long I could be sure you were all getting enough mobility work. Honestly though, the big part of mobility comes down to the work you do as an individual. We always fit some in at the beginning of …

Competition Preparation

Douglas Esposito Coach's Corner

III. Event or Competition Preparation The third goal that showed up in many people’s personal goals fall under what I would call Competition Preparation. Whether it’s the CrossFit Open, Tough Mudder, Spartan Race, SuperFit, a Brazilian Jiu-Jitsu tournament, wrestling meet, Weightlifting meet, Thai fight, triathlon, or MMA fight, we have a process here at Vanguard Gym that will prepare you …

Body Composition Goals

Douglas Esposito Coach's Corner

II. Body Composition Goals for 2014 (Click here for part one of this series on Strength Goals) Remember some keys to success: Consistency, discipline, and THERE ARE NO SHORT CUTS! People want to add lean body mass, “tone up”, get in shape, or loose weight. The two main factors for body composition goals are diet and exercise. Just how important …

Strength Goals

Douglas Esposito Coach's Corner

STRENGTH GOALS FOR 2014 Photos courtesy of hookgrip.com I would like to thank everybody who took time to submit your goal(s) to me for 2014. Having gone through them, I have found they all pretty much fit into eight categories. I’m going to go through all eight categories in the next eight days (yes, that’s one post a day) and …

April’s Theme – Teamwork

Douglas Esposito Coach's Corner

APRIL’s THEME – TEAMWORK We believe in dedication to our ideals and team, consistently striving for excellence through an intelligent approach and hard work, and having the discipline to achieve our goals without wavering. Our shield is not divided. It is united by teamwork. Iron sharpens on iron, man sharpens on man. There is no ego in our training, we …

Coach’s March Challenge

davidkirlin Coach's Corner

When you come to something standing in the way between you and your goals, is it an obstacle or a challenge? I would encourage you to take the positive mindset and tackle it as a challenge. Obstacles are impediments and roadblocks, while a challenge allows you to grow from the experience and be able to help others when they reach …

February’s To Do List

Douglas Esposito Coach's Corner

The To Do List February is all about formulating and implementing a plan to achieve all your goals set and reviewed in January. In battle the goal is to win, but we have to have a battle plan to know exactly how we are going to go about winning. The griffin and bear in the Vanguard Gym crest are rampant …