Category Archives: Interview

John Sullivan (strength and conditioning coach)

Interview by James Sheridan

From Wai Kru TapouT Center Boston, MA 

What exactly is your position here at TapouT?

I am the director of strength and conditioning, so I run classes, strength and conditioning classes, I do one on one training and group training, for fighters, but not only for fighters, Ya know, for other athletes if they want to come train. But here, Ya know it is primarily training for people who want to get better, not necessarily at fighting but

What type of training do you do here exactly? For fighters?

Well, basically what I do for every client, including the fighters. Is I bring them in and I do an eval. What I want to do is test their flexibility; I want to test their strength, and their power. Their endurance, we have different tests that we use… and then based off that, I will create a program that is going to meet their needs. So, they might be weak in their upper body or lower body, ya know something like that, and we will bring up those weaknesses. That is what is going to eventually hold you back so, um, we will be able to have them not just be string, but be string for three rounds or five rounds, whatever the scenario is for their fight.

What type of benefit do you think training like this has to give fighters?

Uh, there is a ton, Ya know as this sport advances, uh the days of a guy who is very skilled and doesn’t not cross train in some sort of strength and conditioning program, Ya know get fewer and fewer. Everyone is pretty much doing something and we see that ya know the results of that in guys like Georges St. Pierre who is skilled but also is strong and has the endurance to go and last five rounds. You aren’t going to wind him, so… it’s really important, ya know when you are too tired to keep your arms up, and you are going to get knocked out. If you are gassed late in a round, you aren’t going to be able to throw submissions up, so it is really important to, from a striker’s perspective, throw powerful strikes, it is not a substitute for a technique by any means, it adds to your technique. It is not one or the other, but rather your strength training complements your technique. The conditioning makes one able to use better technique in later rounds. So, it’s uh, its part of a complementary system you might say, technical skills, so you have your Brazilian Jiu Jitsu, or you’re Muay Thai, or whatever your skill set is, tactical, ya know which is “how you are going to fight this fight” and physical, so we are all part of a team here. We have five BJJ black belts here at the moment, we have boxing instructors, and we all work together ya know, to build a fighter, and I develop his physical abilities.

Lately, there have been a lot of words thrown about between fighters, talking about fighters vs. athletes, Hardy vs. GSP is one good example, and then Evans vs. Jackson is another example. Do you think that there is anything to that? This type of cross training can add so much to your game, because after the talk was over, both men that where considered athletes won.

Um well you are in a sport, in a fight sport. And if you want to do it at the highest levels, you have to be an athlete. And again, these guys are not just athletes, because if you took top athletes from other sports and put them in there they would get killed. But these guys are athletes with a very highly developed skill set. Wrestling, boxing, jiu-jitsu. So I think it is foolish to think that athleticism so not going to help a fighter because of coarse it is going to help. It is going to help them be faster, throw more powerful strikes, and in the later rounds, allow the fighter to keep pushing the pace. And if you can keep pushing the pace, you can wear people out. Just from fatigue. Ya know the person who starts out the fight a really good, technical fighter gets worn down. Ya know, when they are in trouble, they are not able to use their skill set effectively.

You mentioned before this kind of evolution that MMA has gone through. We have had fighters like Gracie, that was able to be an expert at one thing, we have seen guys in the next generation like pat Miletitch that where able to become good at many different things, and now we have fighters like GSP that not only proficient in many things but are also star athletes. Do you think that this is the last evolution? If not, what other changes do you see coming to the sport?

I think that this is like any other sport, I mean look at football in the 1960′s, look at the size and athleticism from then to now. They aren’t even comparable. I mean any sport is like that. So as a sport develops the guys are going to get bigger, but not just bigger in a way like “big fat guys” but guys like Brock Lesnar, big athletic guys that are very skilled and ten years fro now you are going to have the next generation of fighters that grew up doing this, just like kids grow up doing little league you are going to have guys that are going to be doing MMA their whole lives. And in addition to that they are going to have better conditioning just like any other sport does. So you are going to have skilled guys who are great athletes, and I think that this has the potential to go a lot further from my perspective, with strength and conditioning, I think that there is a lot to be improved upon in training, so I think that there is a lot of good stuff to come.

People say that Martial artists, especially mixed martial artists are some of the greatest athletes in the world, what do you have to say to that? Would you agree or disagree?

Actually I would say a lot of the guys from track and field are some phenomenal athletes. If you look at the sprinting, jumping, and throwing abilities of track and field sports, I mean those guys are amazing. And part of that is that it is a highly developed sport, I mean it has been around for a long time. And they have been using strength and conditioning for a long time so some of the best athletes are in the track and field but there are a lot for great athletes in MMA too. They have to worry about different things. I think that you can learn a lot about how these guys train, because they are muscular, and they are extremely powerful. Extremely strong, and I would have to say they have tremendous endurance as well .so; they are total and complete athletes.

Do you feel that you bring something specifically to TapouT; you bring something that other gyms do not have?

Yeah, um I mean we have, myself and the skills based trainers, most gyms do not have strength and conditioning class or a strength and conditioning program. And uh, it is not just having weights. Lots of gyms have barbells and dumbbells, but it knows it is how you use those things. So we have a whole section of strength and conditioning equipment. And specifically sports training equipment. So that is the stuff that gets your muscles more functional and stronger. Faster. The way you would condition specifically for fighting. So it’s uh it’s defiantly a performance based training and that is what fighting is combining the two. And as the sport progresses you cant have one without the other. You cant be a great athlete without a skill set obviously.

Aaron MacKinnon (Brazilian Jiu-Jitsu coach)

1)      Martin Rooney has expressed in the prologue of his latest book “ultimate warrior workouts II” his fear that the progression of MMA has resulted in the creation of Gym’s across the country teaching “MMA”. Without the training in a specific combat sport, Rooney expressed his fear over loosing that type of expertise in the sport of MMA today.

Not only… lets not even talk about or focus on protecting these original martial arts, lets just set that aside because some people might not be into Judo, Brazilian jiu-jitsu, wrestling. When you only learn stuff that is being used in the cage, at this latest cycle, ya know, the way it is going right t now. It kind of stunts you. Because later on… let’s say they make a rule change, and let’s say there where no elbows allowed, and no one is learning elbows. And then all of a sudden they allow elbows again, Ya know, where do you go to learn elbows if you have trained only MMA, lets say they added leg locks after a ban, that type of thing. Ya know so… you are better off having this really strong foundation. Ya know, it doesn’t nessicarily even have to be what is deemed a “traditional martial art” be it boxing or wrestling. Which ya know, it is second to none. Um… and if you need to subtract some of the stuff you have learned over the years, so be it that is fine. But it is better than needing it later on and not having it. So just from the standpoint of fighting alone, how do you know what you are going to need? Ya know at all times. If I could predict that, ya know if I could do that I would win everything id ever does.

2)      There is a lot of people and gyms out there that hold a really strong opinion over training Gi or No Gi for MMA, what is your take on that?

I am obviously bias, ha-ha .the Gi is a huge equalizer when it comes to athleticism. Um. You could be a great athlete, and there might not be as many people as athletic as you, so you could get away with certain physical attributes that you where born with and never pay the price during your training sessions depending on  the gym you are coming out of and your background. But when you put that Gi on, it can rain in that athleticism a lot. And your training partners can rain that in a lot. And now you are forced to use proper technique and then what happens is you go to fight in higher levels, everyone is top of the food chain there. Even the biggest so called “bum” in the UFC would run right through ya know any studs in the local gym. Ya know a guy that is basically fodder in the UFC would run through people. You have to have proper technique to overcome it because you know, if we are equal athletes, whoever is more technical is going to win. Ya know, and I am just a huge proponent of the Gi because of that, you are forced to slow it down because your training partner can control you that much more. And really work on the mechanics as opposed to, if you could just explode out of anything no Gi, with not as many grips, I can’t effectively put as much weight on you. And you might be quicker than me, and be able to scramble out of things faster than me, I might not be able to pin you down and penalize you for certain mistakes that you make. All of a sudden you have got a guy who is as quick as you fast as you, as strong as you, and he has so much more technique, he is able to take advantage of this stuff, and you don’t have the technical knowledge to get out of this with the use of proper mechanics.

3)      Um… what percentage of people that come here would you say are here for the Brazilian Jiu Jitsu classes?

70% but that number might be misleading because we have a lot of guys that are coming over here now, there are five Brazilian black belts here and they have all trained at different schools. A lot of guys are coming here because of them, and they are following them here. However, as far as new sign up is concerned I cannot rely speak to that.

4)      How important do you feel BJJ is to MMA?

I think you are dead in the water without it. You might not see it at the UFC level, because everyone knows at least some Brazilian Jiu Jitsu. Ya know there very proficient in it. At a minimum Ya know look no further then Houston Alexander to see what happens if you are not, you look like a dead fish he second you hit the ground. He looked like a world beater he came out and knocked out Keith Jardine y know next few fights he looked horrible. People figured out “take him down lets see what happens” then, nothing on the ground. He looks freaky strong and explosive ya know, standing up. Some of that crosses over to the ground, but there is no was no technique on the ground. I mean I don’t even know how bad his Jiu Jitsu is. He might have some of it but, you need it. Because I think there are three legs. It’s a tripod. You need some sort of effective takedown be it, judo. Wrestling or Sambo what have you? And you need an effective groundwork and Brazilian Jiu Jitsu is it. Then obviously striking being the third.

5)      Do you think the rules in events such as the UFC keep a level playing field for Brazilian Jiu Jitsu practitioners?

Yes. These other guys are cross training. Learning how to avoid submissions and even get submissions themselves. They come from different backgrounds, say from wrestling and all that, kickboxing, or boxing. They put their time in. if you don’t want someone to take you down, go show up at the wrestling room. And stop them from doing it. If you don’t want someone punching you in the face, then you go and learn how to do it. We all know all the rules, we all know how it is scored. Ya know you can’t give yourself that option as an excuse. “Oh, the rules don’t favor me” the rules are what they are. If you don’t like them then don’t compete.

6)      Do you feel that BJJ here at TapouT gives you something that other gyms wouldn’t be able to provide

I come out of a gym with 20 black belts over in Newton. I can’t say that it was anything lacking, for me to say that would be more disrespectful. What I can say is that I want for nothing here, as far as training partners. Ya know we have a great mix of size attributes and different games, between the BJJ instructors here, that I will be prepared to go against anyone I am going to see. Uh, without a doubt. So I have access to any knowledge I am possibly going to need, so at a very minimum I definitely have a fair and level playing field as far as getting ready for any type of fight, y know and I am defiantly ahead on most.

7)      If there was one comment that you could make on the BJJ here at TapouT to the readership if NortheastMMA.com what would you say?

It starts with john Clarke; he talks the talk and walks the walk. He sits there and tries to set a good example. On how to get this stuff done, and offer no excuses if it doesn’t go your way. Ya know come in and train smart. Learn proper technique. Drill it, be in shape, go and fight, fight hard, and if it doesn’t go your way, come back and do it again. And make the pepper adjustments and it is that that caries through with all of the guys here. That being said, he is approachable, Danielle is approachable (one of the other instructors) Bruno is approachable, me myself I have no problem with anyone asking me any questions. And I don t expect anyone to be subservient to me. Or anything like that, we are all training partners at the end of the day. And that is why we bow and shake hands at the end of practice to remind ourselves of that. And that works.

10 Questions with “The EGO” (interview by Dan Bonnell)

How did you get into MMA?

I started watching fights locally and watched Chris Grandmaison, a friend of mine fight in June 2007 against Joe Cushamn. The people I saw fighting at the time around 185 I felt like I could beat so instead of talking the talk I started training to walk the walk man. Plus I wrestled in high school and did karate as a kid so it was a natural progression.

How far after training did you start fighting?

It was November 13^th 2008  12 months ,12 days, and 12 hours after I started my diet. I fought Samuel Almeida of the Dragon lair at 185lbs he was 2-0 at the time.

So why the 12/12/12? Can you elaborate?

On Nov 1^st 2007 I decided to change my life, by changing my diet, working out and taking class under Eric Bowles. I was sick of the way I ooked in the mirror and I felt like I wanted to make a statement in MMA. I used to weigh 260lbs so I dropped 75lbs over the year and concidently the fight date dropped as you said it 12/12/12.

What do you eat?

Right now im training so its a lot different so im trying to cut the weight before…in the morning I have a protein shake.. supplied by tokkyo nutrician J and two cutting gels also a tokkyo product (Shamless plug), lunch I usually have salad, my diet mainly consists of a lot of protein chicken ,stake , and Fish. no white bleached pasta, a minimal amount of carbs, and I just drink water and Monster sugar free energy drinks.

What type of fighter do you consider yourself?

A natural athlete, I consider myself a more smart technical fighter that relies on more rage and animosity in the later rounds.

So you have an upcoming fight May 8^th in GFL do you want to enlighten us on that fight?

Im fighting Eddie Brito, hopefully moving me closer to a GFL title shot. Im training at Dan Greene’s Boxing Gym in Salisbury, MA working on my cardio and boxing. But you’ll have to check out the hype video to find out the rest check www.gflmma.com

Tell me about the birth of the “Ego”:

Uum… for GFL 1 we were starting to put together the posters and video’s and after a few of the pictures and video ‘s and interviews I did I was approached by Scott Millette and he said “Ya know, you got a pretty big Ego man, that’d be a perfect nickname for you” and basicly from that point that was it. Scott saw all the pictures I did and in most of them I was just dicking around kissing my bicep and stuff having fun. Scott said he wanted to meet this kid, and the rest is history.

So are the “EGO” and Chris Fisette the same person?

I’d say yes and no. Yes because I am funny and im proud of who I am and what ive become. And no because im not really full of myself, im really humble in person. Ya know what man, I just like to hype the fights and have fun with it. I don’t really mean any harm by it its just fun for me. Yes it’s a character in the video’s and stuff but it’s helped my career. The EGO and the GFl have made me a well known name around here. Love me or hate me people know who I am.

What is something interesting that we don’t know about you?

Im a pocket protector and a pair of glasses away from being your run of the mill nerd. I play video games…and I’m really good at them. I went to school for telecommunications at whittier regional vocational high school.

Did you create the EGO in the new Undisputed video game from the UFC?

I actually did but I couldn’t save it from me for some reason.

So, you’re really not that good at video games then……

Best advice?

Check out my latest promo video on www.gflmma.com for some of my best work yet. And keep an eye out for “The Best of THE EGO”

This was sent over to me by Matt Peterson, and Matt and I do the New England Fights Podcast, and the info was pretty solid. Very good read about one of the area’s rising fighters.

Dan Keefe: Ready to “Rock and Roll”

As a student at UMass Lowell, Dan “The Ghost” Keefe played football until his junior year when the program was cut. He then transferred to Sacred Heart University in Fairfield, Connecticut where he switched sports to wrestling to finish out his college athletic career. It was that experience that prepared him for the rigors of mixed martial arts, Keefe recently stated on the latest episode of the New England Fights! podcast (www.newenglandfigths.com).

In his first fight, Keefe stated he felt only a brief moment of doubt during the ref’s rules meeting: “It just kinda dawned on me that I could get seriously hurt!” After that initial fear passed, Keefe recalled his gameplan: “Impose my will, use my wrestling, and basically beat the shit out of him… It pretty much went to plan,” he said.

That’s how all of Keefe’s fights went, until his fourth fight, when he had to submit to a guillotine applied by fellow ground-and-pounder Dan Pasquarella. But Dan remains unruffled about his only loss. “You can say I got caught, but it’s a guillotine, it’s a legitimate move… In a way it was good to lose,” he stated. “It was good to get a loss out of the way because now I can just go in there and rock and roll.”

Nevertheless, Keefe stated that he’d love to have a rematch with Pasquarella. “Nothing personal towards Dan,” he said, “But you always want to avenge a loss.”

After the loss it was almost a year before Keefe fought again. He attributed the time off to the fact that he was hired by the Department of Corrections, had to attend training and get accustomed to a new schedule. During this period Dan also switched fight schools. “It was actually good because I was able to meet Jorge Rivera through a wrestling friend of mine and train with him and guys like Greg Rebello, Mike Campbell – and actually Woody Weatherby was down there.”

“Aldo’s [Batista, Dan’s former instructor] got a great school, but he’s more a strict Jiu-jitsu practitioner. It wasn’t so much an MMA school; there were a lot of gi classes,” Keefe said. He went on to say that Brickhouse more closely fits his training style. “It’s a lot of wrestlers who push themselves and hate to lose. I’m going with guys that are going 100 percent. I couldn’t be more happy with it. It feels like a home.”

Keefe’s last fight was against former sometime training partner Woody Weatherby, who was 7-2 at the time. Keefe said having trained together wasn’t an issue for either fighter. “I trained with Woody prior, but everyone knows this is a sport and a business. And he had a win over John Howard, which is huge now that [Howard]‘s fighting in the UFC.”

Keefe ended up defeating Weatherby in an overtime decision. It was the first time Keefe went out of the first round in his fighting career.

“The Ghost” stated he’s willing to take on any of the middleweights in the northeast, but he’s especially interested in fighting Lance Everson. The two almost met for Keefe’s first MMA fight, but Keefe backed out due to his inexperience at the time. “My aspirations are to keep fighting better opponents, and hopefully make it up to the big time—the UFC or any other big promotion.”

Find out more about Dan Keefe by visiting http://www.dankeefe.net

For more on Keefe, his grappling history, and his goals for the future, download the latest edition of the New England Fights! podcast.

New England Fights! is the Northeast’s premiere MMA-only podcast bringing you the most complete coverage of the New England fight scene. The show is hosted by Matt Peterson and Rick Caldwell. Each episode is fully downloadable, iPod-ready and available at newenglandfights.com and iTunes.

Brendan Hefter

Faces of Massachusetts MMA: Roberto Maia

     While Mixed Martial Arts is synonymous with the legendary Gracie family, many have not heard of Roberto Maia, cousin to Carlos Gracie Jr.

Born in Brazil, Maia grew up surrounded by Jiu Jitsu with the likes of his cousin Carlos and Renzo Gracie, learning the art ever since he was little. After moving to Massachusetts, he was handed his black belt by Renzo Gracie on behalf of Carlos in 1988. Taking seven years off as a construction worker, Maia stopped his practice of Jiu Jitsu. He didn’t practice or train jiu jitsu in those seven years, but he never forgot about it. “I used to roll around with my construction workers and we would just roll around with construction boots in the dirt!” he said. His former practice of the martial art was almost completely behind him, until Renzo Gracie came up from Brazil in 1994 to do a seminar. After not seeing Renzo is seven years, Roberto went to the seminar, where Renzo told Maia he should start a school. Hesitant at first, Maia asked his cousin for permission, and ever since then he has been teaching Brazilian Jiu Jitsu. He is currently a fourth degree black belt in Jiu Jitsu, making him the highest ranked black belt in New England.

     Widely popular UFC lightweight contender, Kenny Florian is next to fight BJ Penn for the UFC Lightweight Title. Ken-Flo is coming off an impressive win via rear-naked choke over Joe Stevenson. His ground game is considered one of the best aspects in his game, and is the reason for many of his key victories. His BJJ black belt was given to him in August 2003, under Roberto.

“I am very proud of getting my black belt in BJJ from Roberto. If I had to use one art to fight MMA, I would use BJJ.” Kenny told me.

“Roberto is just a great guy and from the beginning he opened up his academy to me and my brothers and treated us like family. He gave us a place to really explore and study the art of Brazilian jiu-jitsu. He started us on the beautiful journey towards BJJ mastery. This is a journey that will never stop. Who knows where I would be if I never met Roberto Maia.”

  Kenny Florian is one of many who have received their black belt under Roberto. Many of his former students have opened up their own schools prior to receiving their black belt. Seven schools, including MASS BJJ Academy, Northshore BJJ, and Triumph Brazilian Jiu Jitsu are run by head instructors who have received their brown/black belts under Roberto.

     With the amazing growth of MMA around the world, the traditional Roberto has found himself a fan of the sport.

     “I think MMA has grown inside of me little by little. Right now I am more than I ever used to be.”

     MMA has also turned into a possible business opportunity. “Right now we are on the verge of putting an MMA program in the school.”

   As a fan and an instructor, Roberto believes that traditional BJJ is important to improving a fighter’s ground game in MMA.  “If you work out with the Gi [martial arts robe] it almost forces you to be technical. It slows things down and makes you practice a little more without getting hurt. My advice is to learn as much as you can of all the styles there is; it’s called MMA, a mix of all different kinds of Martial arts. Try to learn as much as you can. Don’t go out there and just train, learn.”

Roberto Maia owns and teaches Brazilian jiu jitsu at Boston Brazilian Jiu Jitsu in Newton, MA.

By Joe Burns

I recently interviewed former UFC fighter and TUF alum SamHoger.  During the course of theinterview, we spoke about his lay-off from fighting, his opening of theMiletich Fighting Systems Gym in Houstonand his upcoming bout with Braden Bice in World Fighting Championships�September 19th card. 

JB: Sam you havetaken some last time off since your last fight. Tell us what you have been doing.

SH: Well, I camedown here to Houstonand I have been spending a lot of time here building up this gym and expandingthe Miletich Fighting Systems and bringing it to the south so that we cancontinue to expand as a team and as a unit. 

JB:  Now, has opening up the gym taken timeaway from your training or have you been able to keep up the same trainingschedule?

SH: I have beenable to maintain a pretty decent shape at least relative to training.  Despite just opening a gym, training takes alot of time and effort, a lot of hours. You know a lot of those hours fit right into training, training withother people, trying to make them better. So, thankfully, I think it has taken a little away but not much. 

JB:  With your school being in Houston now and with youtraining down there, who are your training partners and who are your coaches atthe school?

SH:  Well, of course, my head coach, as always,is Pat Miletich and then coaches down here are Ken Mosel Yves Edwards�s oldtrainer.  I have Bruce McGraw.  He is one of the guys I am working my JiuJistu with and then Leroy Franklin; he is my strengthening and conditioningcoach. 

JB:  Now with your time off did you focus on anyaspect of the game to improve it for MMA?

SH:  Well, yeah, one of the things I have beenfocusing on besides working with my students is my wrestling base.   I havebeen improving it a lot and working with a national wrestler we have here.  He comes in and trains with us and I havebeen really working on my wrestling. Trying to make sure when I get tied up in the clinch I have a betteridea of what to do and what to expect.

JB:  So, after fighting such fighters as Stephan Bonnar, RashadEvens and Lyoto Machida, what was the toughest fight you have had and what haveyou brought away from your fights with these fighters?

SH:  The toughest fight I had was actually in myamateur career with the pro fights.  Whenever I fought Lyoto Machida and I fought Rashad Evens they were good fights butby that point in time I was well prepared by MFS.  I didn�t feel that they were that tough offights.  I mean my hardest fight was inmy amateur career that was against a guy named Jason Braswell.  That was one guy that just pushed and pushedand I had to keep pushing to stay on top. Like when I fought Machida,which was just a fight that he was constantly running.  I didn�t even feel like was in a fight afterthat.  With the Evens fight it was a goodscrap.  The same thing with the Bonnarfight…  they were all high intensityfights but I was better prepared for those fights compared to my amateur career. 

JB:  How did your upcoming fight in the WorldChampionship Fighting come together?

SH:  We have spoken about it in the past andyou know Braden Bice is a guy with two belts and I think he has done well inthe past.  I really thought it would be agreat fight for me to take so he proposed the fight and I checked him out and Ithink he is a strong wrestler with heavy hands. It should be a good time. 

JB:  It looks like World Championship Fightingis putting on quality shows.  What do youthink of the organization?

SH:  W.C.F. is making some big moves.  I am really surprised at the quality of theshows they are putting together and the attendance there is just electric inthe arena.  I don�t know what JoeCavallaro is doing, but from what I seen it been a colossal event every singleshow.  I think since the inception of thepromotion they have had UFC fighters on every card.  Now they�re having this show at the ShrinersAuditorium Friday the 19th of September and are going to keep up thehigh action pace that comes with every WCF show.

JB:  Was it easy to scout Braden Bice?  I did some research on the internet and Ireally didn�t seem to find any information or videos on him.

SH:  No, I haven�t been able to find anything on himbut I have heard a lot about him and I have seen the belts he has won.  He seems like he is coming to fight.  

JB:  Sam that is all I have for questions.  Do you have any people to thank?

SH:  I would like to thank Joe Cavallaro andWorld Championship Fighting for letting me fight on their card.  I would like to also thank Dana White and theFertitta brothers for everything they have helped me with in the past.   I wantto thank my girl friend Erica Lynn Dugger for all the help she has given me andbeing there and making this all come together. Of course I want to thank my team at Miletich Fighting Systems Houstonand Miletich Fighting Systems.  By theway, to get tickets to the World Championship Fighting show on September 19thvisit www.WCFighting.com

For more information on Sam Hoger visit Miletich FightingSystems Houston web site at www.mfshou.com

For full information about World Championship Fightingincluding fight card, ticketing prices and directions visit www.WCFighting.com