Monday, November 1, 2010

MMA Conditioning Course in Texas

Had an enjoyable time conducting a Burn with Kearns MMA Conditioning Coach Certification in Pasadena, Texas yesterday.

Grandmaster Zuffi Ahmed and his team were great hosts! I was very impressed with Grandmaster's story. He was a champ in his home country of Pakistan and had a great life going. Then he decided in the early 80's to move here with just $1800 in his pocket.

Today, he owns 9 schools and is growing by leaps and bounds. What truly impressed me was how much he genuinely cares about his students and his passion for teaching martial arts. Thus, I am proud to announce Burn with Kearns is the official fitness consultant for Bushi Ban Martial Arts.

I also have to say that Texas is such a friendly place. I look forward to returning soon.

Monday, August 2, 2010

Ball Fight: How to Develop Strength and Balance

The Burn with Kearns' coaching team always strives to take things to a new level with our fighter and athlete clients.

Remember when we were kids and we used to play “kill the guy with the ball?” That was a great game because it taught us a lot of relevant skills. It was applicable for wrestling, grip strength, maintaining balance and impact conditioning.

A favorite way of using this game in training is with a heavy duty rubber band and belt system, two fighters and a stability ball. The idea behind this is similar to when we were kids — just get the ball away from the guy who has it.

The challenge for the fighter is holding onto the ball while he has an industrial strength band pulling him backwards. The purpose of the band is it ups the intensity of the workout. Try this one out in the backyard just in case it gets a little unruly.

Sunday, April 18, 2010

MMA Training Concepts - Hammer Time

There is no question that without a strong striking game, you are not going to last in the MMA game. We have seen the tide of fights changed with one well placed strike. Whether it’s an elbow or a punch, timing, strength and endurance are major factors.

There are a variety of ways to develop strong strikes. At Burn with Kearns, we use a lot of “off the shelf” items to accomplish this. For an item to be consided “off the self” it has to be affordable, adaptable and functional.

One of my favorite items that anybody can find and implement is small sledge hammers, in weights anywhere from 2-6 pounds. The amount of work that can be done in multiple dimensional angles is truly amazing and limitless. They can develop grip strength and endurance in all the muscles used for striking.

For the MMA and grappling game, they are one of my go-to tools for fight prep. When we perform this workout, there will not be a muscle you do not feel in your entire striking mechanics. This is also great for shoulder and hand rehab as well.

Monday, April 12, 2010

MMA Training Tips - On Unstable Ground

Instability training is really a simple concept. If you train in an unstable environment your stability improves in a stable one.
To continue this line of thinking, it is very important for fighters to “feel” the pressure of combat and the chaotic nature of the fight. One of the hardest aspects to prepare for a fight in the Octagon is getting stuck against the cage. This is not a fun position to be in, especially if your sight is compromised from a previous strike.

We prepare for this situation, knowing all too well that it can happen at any given moment. The first time I showed this drill to Marcus Davis, he said, ‘That’s exactly what the pressure feels like in the ring.”

The drill is simple. One fighter is sitting on the floor against the cage or wall defending, and the other fighter is attacking with a large stability ball and crushing the guy against the cage.

This replicates the overwhelming pressure that combat athletes feel in the ring. When you add to the scenario that the fighter can’t see that crushing motion, he needs to feel it. We use the Bosu Ballast Ball for this drill since it adds some weight to the drill as well. Hey, I never said I was a nice guy!

Saturday, April 10, 2010

Victoria, British Columbia

I am truly blessed to be able to travel so much and meet such wonderful people around this earth of ours. Victoria, British Columbia is an unbelievable place. I have never seen a place so clean. The architecture is inspiring. What a beautiful island. Victoria feels as if you stepped back in time in Europe when you walk around.

Big kudos to Mr. and Mrs. Clark, from Clarks Tae Kwon Do for bringing me out to perform a seminar. Although I do not relish being away from my family, I would have liked to stay longer to explore. 

On the way back from Victoria to Seattle, on a early flight, I was treated to an intensely inspiring sunrise! As a culture, we need to stop and look around once in a while and appreciate the marvels of our planet.

Also, I have to say traveling on Alaskan Air is awesome. From the people, to their planes, it is truly a pleasure to do business with them. 

Sunday, March 28, 2010

Alaska Update Day 3 - Burn with Kearns 90 Day Fitness Challenge

Yesterday, we kicked off a Burn with Kearns' 90 Day Fitness Challenge at Anthony Barker's Valley Tang Soo Do in Wasilla, Alaska . We had 34 people sweating and smiling to the Burn with Kearns' protocols. Today, I will be performing an MMA conditioning workout then watching UFC 111 at the Barker's home. You want mind clearing experience this is the place!

Alaska Day Two

Today I saw one of God's finest creations, Mount McKinleyIt is the tallest point in North America, at 20 thousand feet. There is no pollution up here, the air and water feel and taste different. This is truly the last frontier in America. 
To put Alaska into prospective, the state of Alaska would take up two thirds of the United States! Three quarters of the state is roadless. The air is so clear that it is hard to judge distance. Something that looks close is actually far away. 
With all the trails and woods out here, it is simple to get back to nature. You can be at peace while exercising or taking time to get quite. Time feels as if it stops. You can be a human being instead of a human doing. 
Special thanks to Anthony Barker and Valley Tang Soo Do for showing me this beautiful state. I can't wait to come back. Stay tuned for my video blog next week."

Thursday, March 25, 2010

Arrived in Alaska

Mr Barker of Valley Tang Soo Do Martial Arts School picked me up last night at the Anchorage Airport a little after midnight. First I have to say I am very impressed with Alaskan Airlines. The service was great and the experience awesome. Upon my arrival at the airport I found the airport to be one of the nicest I have been in. It is clean and has a variety of food shops and stores. 

Mr Barker drove me through a glacieral lake where I saw the mountains for the first time. It literally looks as if you could touch the stars on top of them. This morning as I look out the window of my hotel, the sun is just rising over the mountains. I find myself with little sleep, but very inspired. This truly is God's country and I can't wait to experience it. I'm off now to catch the sunrise and a hike.

Tuesday, February 16, 2010

A Growing Weight Problem

The latest Gallup-Healthways Well-Being Index, shows that 63.1% of adults in the U.S. were either overweight or obese in 2009. That was a small but measurable increase from 62.2% the previous year. The survey finds that 36.6% of Americans are overweight and 26.5% obese. The Gallup-Healthways Well-Being Index findings are based on telephone interviews with 673,000 adults in January 2008 to December 2009. About 90,000 surveys were done each quarter, and the margin of error for the quarterly results is +/- 0.3 percentage points.

Reversing this trend will take the involvment of many. With the country focused on health care costs, hopefully we can develop innovative solutions, especially for children.

Sunday, February 14, 2010

Ultimate MMA Magazine Review of My New Grappling Conditioning DVD

The May 2010 issue of Ultimate MMA Magazine features a review of my new Grappling Specific Conditioning DVD:

"If you haven't seen Kevin Kearns perform you're in for a big treat. He's comfortable and humorous on camera, so his personality pulls you in and keeps you hanging onto every word as he takes you through every exercise."

"Speaking of which, these exercises are amazing. He had us on the ground, in our office, working along with him.  Working out may be the only thing in this world better than writing, so we decided to forego all work for a bit while we Burned with Kearns. Eventually, we got back to pounding the keyboard, but this DVD is going home with us. Guaranteed."

Wednesday, February 3, 2010

A Winter Workout with Nature

I am a huge fan of getting back to nature (working out outside)! On a recent day in Boston, a snow had fallen a few days before, it was about 35 degrees and the sun was shining.

Although my time was limited, I wanted to workout outside. (I was getting my kids off the bus in about 30 minutes). Strength training was on my agenda with an interval component.

I grabed a Kettlebell and my 4lb sledge hammers and went to workout in the snow. Our yard has many pine trees, a kid's swing set, plus a nice 20 yard hill for sprints.

Here was the circuit:
  • 3 sets on all Hammer time: 20 reps each
  • Kettlebell swings: 30 reps
  • Kettlebell horn squats: 30 reps
  • Alternating snatches: 30 reps
  • Pull ups: 20 reps
  • 20 yard sprints uphill: 3 sets
  • Hammer matrix
  • I concluded with 10 minutes of yoga
There is something special about being outside - like a kid and just playing.

Saturday, January 30, 2010

The MMA Conditioning Revolution

Martial artists are some the most disciplined athletes you will find. Initially, the UFC  was more about which style worked better. As the sport evolved, fighters realized that they had to have both a standup game and a ground game to succeed. In today’s MMA arena, a new revolution is talking place.

It is no longer a matter of being a BJJ black belt, an accomplished Muay Thai fighter, or an NCAA wrestling champ to succeed. The competitive edge comes to those who have deep conditioning plans that detail how to train all year round.

The outcome of many fights is now coming down to who has the most gas left in the tank. This concept is prevalent in many other sports as well. Besides the physical edge, if an athlete is fresh - the mind is clearer, reactions quicker and balance is better.

Whether you are fighting professionally, or just want your next BJJ belt, or want to train injury free, you need to stay in shape even when you’re not on the mat. A conditioning program should address:

 1. Movement evaluation of the fighter or trainee.

 2. Evaluation of physical strengths and weaknesses.

 3. Evaluation of current nutritional intake.

 4. In-depth analysis of current performance.

 5. Identifying specific performance needs and goals.

 6. Detailed outline of conditioning program modules.

 7. Coordination of programming time table with other professionals

 8. Implementation of conditioning and nutrition.

 9. Post event evaluation.

10. Sports psychology analysis

MMA conditioning falls into these categories:

1. Cardiovascular endurance

2. Explosive strength

3. Muscular endurance and strength

4. Functional strength

5. Sport specific flexibility

6. Nutrient timing

I have produced 5 MMA Training DVDs that cover these approaches. They are available at

Wednesday, January 13, 2010

The Mother Nature Fitness Incentive

Over the holidays, I was able to enjoy many invigorating times with my family and friends. I believe that fitness is everywhere and during my holiday vacation I lived it. One day we received a significant amount of snow. It took me about an hour to shovel. Then I went sledding with my kids for 2 hours. Next I decided to hike in the deep snow for an hour. At the end of the day, I added it up and realized I just got 4 hours of solid fitness activity in! The best part was that I was back to nature. 
Moving around outside is a real treat, even in the winter when we have a natural tendency to stay indoors. For me, if it's 25 degrees or above and the sun's shining, I'm outside. I take a page from my kids. They don't care how cold it is, they just want to go out and play! As adults we need to open our minds to this same sense of exploration and freedom.
The other activity I was able to experience with my kids on vacation was ice skating. This is something I have not done since I was 12 years old. We have a pond near our house which makes it great for them to learn. From my ankles to my core, I felt it the next day.
I begin the new year with my wife and 60 other people at a 10pm to midnight hot yoga practice. Believe it or not it was better than going out and drinking! The endorphins we received after that session were incredible. It was quite the experience and I plan on doing it next year as well!

Monday, January 11, 2010

Promotional Contest for my new Grappling Specific Conditioning DVD

In celebration of my new Grappling Specific Conditioning DVD, everyone who purchases any Burn with Kearns DVD or DVD Package (Jan 1 through Feb 6, 2010) is automatically entered into a drawing for a Customized Workout and Nutrition Plan ($795 value) that I will develop for you.  The winner will be announced on Feb 8, 2010. Check out my DVDs.