Nov 11 2010

Counter Punching Drills

Category: Boxing,MMA,muay Thai,reaction time,UncategorizedRob @ 10:25 PM

The counter punch is a great way to make an opponent pay for brining the offense. In another great article and video by Wilson Pitts he shows some drills to become an effective counter puncher which could be key in the combat sports of MMA and boxing. Don’t forget to visit Wilson’s website! Enjoy the article and video and keep training hard!

Many MMA fighters come straight in, swinging, and get countered. Because of the way they stand up & charge in they eat the counter punch. When you take a punch as you move forward it multiplies the impact.This is not a good idea.

Let’s talk about how to fight a counter puncher. Most but not all counter punches are hooks, if you walk in standing straight up and miss a punch or a combination you put yourself in range for the hook. So, the rule is you “counter a counter puncher.” You make them go first but mess up their timing and make them miss. When you feint you freeze them and then you control the distance with your feet. Eddy Fuch said at the longer range “a right hand counters a left hook every time.”

Take a look at the 15th round of the first Hedgemon Lewis/Jose Napoles [12-14 -1971 Forum, Inglewood, California] fight to see a clinic on all the ways Fuch taught to counter a left hook counter puncher. Hedgemon Lewis was a very good boxer who lacked punching power. He was trained by Eddie Fuch after a successful amateur career. He never quite cracked the top of the professional game because of his lack of power. This was his first attempt to win the title and he executed the fight plan that Fuch designed for him that consisted of jabbing and moving side to side, then turning Napoles when he tried to charge forward and neutralizing Napoles’left hook every way possible. He came closer to winning it in this fight than in his two other shots at the welterweight title.

Napoles was one of the greatest counter punchers of all time. Lewis was physically inferior to Napoles and if he had stood in front of him and fed him leads Napoles would have knocked him out. This is a good fight to study because Lewis has a fight plan devised by Fuch and he sticks to it and applies the tactics and successfully neutralizes Napoles superior punching power through much of the fight. If you are only going to watch one round, watch the last one.

The boxing sayings that apply are “Make em miss, make em pay” and “turn them and keep them from setting.” Head movement and broken rhythm throws off the counter puncher’s timing making them alternately swing and miss or hold back the shot. The great ones could control the opponent’s punches with feints and movement, thus making the opponent look like he wasn’t trying because he could never get set and throw his punches the way he had practiced.

How do you fight a counter puncher?

1. Don’t feed them a lead & walk in

2. Use a counter jab wisely

3. Use feints and head movement

4. Control the distance with your feet

5. Turn them because ”A bull can’t charge in a circle”

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Nov 01 2010

Boxing for MMA

I told you a few weeks ago that I was on the hunt for different trainers from all the different arts that make up MMA. You have seen for the last three weeks some post on muay Thai. Now I have found my boxing guy! Wilson Pitts. Wilson brings some quality information to the site. Here is an interview that Wilson did with Roberto Sharpe on Boxing for MMA.
Team Combat Trainer is still looking for a wrestling and Brazilian Jiu-Jitsu expert so if you are one contact me on Twitter @combattrainer and let me know you are interested in writing about what you love! Enjoy the article and video below!

Roberto Sharpe interviews Wilson Pitts:

Robert-What modifications are you employing when teaching boxing for MMA. As I understand it MMA likes to enter from long range with leg attacks, then switch from leg kicks to punches to single leg takedowns.

Wilson- First I work with the fundamentals of stance, balance and hand positions. These basics are missing in a lot of MMA fighters. I won’t let them even spar if they drop their hands, flinch, or have not developed snap on their punches. They must master these basics in the gym for their own protection. Also, a lot of emphasis has to be put on speed of hands and feet from the beginning. A lot of grappling based MMA fighters are too slow in their stand up.

The boxing stance has to be modified for MMA, front foot kept light. We work on moving laterally, stepping over off of the jab and in response to the forward pressure of the opponent. Pass the elbow and let your hands go. See Wilson and Roberto discuss this below:

I’m teaching my students to use a jab and broken rhythm footwork to negate the straight leg shoot. We spend a fair amount of time with beginners in front of a mirror practicing feints and stepping to angles off of the jab. The jab stops the opponent’s forward momentum. It has to be delivered with snap and no telegraphing.

The jab is aimed at the chest so that as they drop down they move into it. I teach fighters to use timing and “meet the head.” Punch to where it is moving to, as opposed to punching at where it was. This is something I learned from Georgie Benton. Make contact with their chest and then you can find the range for their chin. It can be hard to find the range when they are throwing a lot of wild punches so you dip and punch straight to the chest.

When facing a fighter who constantly ducks down under your hook Eddie Fuch emphasized using the rear uppercut, normally a fighter’s most powerful punch. You do not lead with this punch, it follows your hook and “meets them” as they go down. The body is a much larger target and better for this punch, but it can be aimed at the chin as well. This is important for MMA.

Watch a MMA grappler and they walk forward and lunge to shoot for the single leg. In boxing parlance they would be termed a “two stepper” and the stutter step and the jab throw them off and set them up. They have to have that momentum to effectively shoot. When they shoot from a close gap and don’t get a step they are not nearly as effective. So they must not be allowed to waltz across the gap unmolested. When they are coming across the gap is when they can be timed with punches.

If you study Thai boxing, they counter the rear leg round kick with the straight right hand. They both are applied at about the same range with the kick having the reach at initiation but because of the rotation of their body they fall into the range of the right hand. Thai boxing is also very good at using simple footwork to make knees and kicks miss. They step over, away from the rotation of the opponent’s body, and it makes a lot of straight kicks and knees miss and it takes the power off of the rear leg round house. This lateral movement gives them angles for punching without eating the opponent’s power kick.

Wilson- OK I’m through giving away trade secrets for today!

Roberto- Now that is an answer! Thank you. Anderson Silva is a great example for use of the jab and broken rhythm. Machida also seems to know not to allow “waltzing” into his gap without pain being inflicted.

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Oct 12 2010

Explosive Power Using Mini-Hurdles

In sports there are two very important factors when trying to achieve victory.  These two factors go for pretty much any sport on the planet.   Those two factors that separate the champions from the rest are being to exhibit power and reaction time.

In combat sports such as Jiu-Jitsu, wrestling, MMA and boxing being able to move a mass with speed and being able to react are keys to victory.

So before the weather gets nasty here in New York I want to get as much training done as well as video for the site.  In this video I will be using the mini-hurdles. The drill is designed to build on lower body power or explosiveness as well as reactive abilities.  The pattern of how you attempt your hops over each hurdle is up to you as the coach or the athlete.  Remember to hop back to the center of the hurdle after hopping over each hurdle.

The one thing I want to focus on more than the pattern of the hop is reacting with every hop.  The drill is designed to move quickly and generate power.  Once you begin to hop the object is to have the least amount of ground contact as possible.  Once your feet hit the ground you are jumping in the next direction you have chosen.  Remember you do not want to land flat footed; also use your arms to help yourself jump. This will help you generate more speed going in and out of your jump.

So why is this important to combat sports such as MMA?  These are the types of drills that will turn a fighter into an athlete.  As the sport evolves so must the fighters in the sport. Being a combat athlete is the way the sport is heading.  Using agility drills such as these will only enhance your athletic and fighting abilities. These types of drills especially for lower body power and reaction time will help with a fighters takedowns, takedown defense, footwork and punching power.

Train Hard! Train Smart!

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Oct 10 2010

Manage Your Training and Life

Being a father, a husband, a teacher and a coach keeps me plenty busy throughout the day.  If I am not with the most important family I am working with the other.  Some people call this juggling I call it life.  Add to the list all of the fun things that you like to do with your spare time and it can make for a pretty packed life.

This post is for those combat athletes that love to train MMA, Jiu-Jitsu and kickboxing for fun, love to hit the weight room and have the family and job to attend to.  I for one am one of those people that love to train for fun.  My passion is in the weight room but I love to hit the mats and Thai box every week.

I am also a firm believer of spending as much time with your kids as you possibly can.  I always hear people say, “They grow up so quick!”  The last thing I want to do is miss anything when it comes to my lil warrior. So how do I manage the family life on top of the full time job, starting my business and training?  Well here is how I have set up my schedule to get all this in:

Monday

5:30 am: Deadlift and conditioning

8am-2:40 pm: Work

3:10 pm-8:00 pm: Family time (Best time of the Day)

8:00 pm-12am: Work on the strength and conditioning coaching biz

Tuesday

8am-2:40: Work

3:10 pm-7:20 pm Family time (Best time of the day)

8pm-9pm: Muay Thai Kickboxing class

9pm-10 pm Travel time, shower, eat

10pm-12am Work on the strength and conditioning coaching biz

Wednesday

5:30am: Power Clean and conditioning

8am-2:40pm: Work

3:10pm-5:30pm: Family time

6pm-7pm: Brazilian Jiu-Jitsu class

7:30pm-830pm:Thai boxing class

9:30pm-12am: Work on the strength and conditioning coaching biz

Thursday

8am-2:40pm: Work

3:10pm-5:15pm Family time

6pm-7pm: Teach strength and conditioning class

7pm-8pm: No-gi grappling , couple of rds of rolling

8pm-9pm: Thai boxing class

10pm-12am: Work on the strength and conditioning coaching biz

Friday

5:30am-Front Squats and conditioning

8am-2:40pm: Work

3:10pm-8pm: Family time

8pm-whenever I decided to sleep:

Work on the strength and conditioning coaching biz

Saturday

Sleep in until the little human alarm clock wakes us

Strongman Training

Family time

Sunday

Family Time

So here is how I am working the training schedule in right now.  Thought I would write this post for those of you who are combat athletes out there and are having a hard time managing everything in your life.  As you can see the days that I wake up at 5:30am I am only doing one lift and some conditioning.  I pick a compound movement like the deadlift, power clean and front squat and train for about a half-hour to forty-five minutes just doing that lift.  Then I add a conditioning protocol at the end.   Hopefully you can pick up some tips on how to organize your training schedule if you lead a similar lifestyle but still want to have all your training fun in there.

P.S. I love to take the family out to the field when I train outside and just have fun out there.  Usually when I am shooting video for the site, I take along my wife, to shoot the video and my daughter who you sometime hear in the background yelling or crying for mommy and daddy.  It also keeps her active as she runs around the field.  Here is a video of my daughter playing with the mini-hurdles the last time out!  Good times!

Train Hard! Train Smart! And Enjoy your Family!

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Oct 05 2010

Coaches Wanted

Here at Combat Trainer I strive to bring you quality strength and conditioning content to help you achieve your goals.  That being said I am looking to add some even more exciting content to my site.   If you have been on the site you know it is dedicated to the combat athlete.

This is the plan, I am going to not only bring quality strength and conditioning tips but I am going to bringing in different training from the different martial arts that make up MMA.  I am currently on the search for different coaches from many different disciplines.  I am looking for jiu-jitsu trainer, a wrestling coach, a boxing coach and Muay Thai trainer.

This is what I am looking for out of the individual trainers.  Each trainer will share their knowledge of the discipline they teach.  These trainers will get to show off their training philosophies to the world.  Through interesting posts with video and pictures they will educate us all on the different arts.  This will only enhance your training in mixed martial arts.

I am dedicated to bringing you the best training in combat sports.  This will start by creating a great team of knowledgeable coaches to share what they know.  A great team will enhance your fighting abilities and bring those of you that follow my site to new levels in your career.

So if you are a trainer in any discipline that would be found in mixed martial arts, or you know someone that is a trainer and would be interested, please contact me either through email at combattrainer@gmail.com or on Twitter at @combattrainer.

Combat Trainer is dedicated to brining you the best training information in the fighting world!

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Sep 29 2010

Leg Conditioning for MMA

Having strong, explosive legs is a key component in any combat sport.  In MMA your legs can be a key component to victory.  Your legs help you in every aspect of the sport from throwing a punch or a kick to driving an opponent up against the cage to attempting a takedown, your legs are the base of your success.

It is not enough to have just strong and explosive legs.  In MMA you must be able to use that strength and power in your legs over and over again.  Even in just moving around the cage with basic footwork can be taxing on the legs and can drain them of energy.

As a fighter, strength, power and muscle endurance in your lower body is important.  Let’s take a quick look at how we can develop all three components.  Performing squats and deadlifts are the sure way to build strength in your legs.  These two exercises are surely the two best in my opinion to get the best results when it comes to strength gains.  After developing a good base of strength or within the same training cycle you can turn that strength that you just gained into power.  Utilizing plyometric training as well as using Olympic lifts such as power cleans, snatches, and jerks.

Now comes taking all the strength and power that was developed and being able to use it over and over again in a fight.  A great way to develop this type of conditioning for your legs or any other muscles in your body is by using complexes. Complex’s is combining two or more exercises with a set amount of repetitions with minimal rest in between exercises. Complexes will maintain your strength and power but also give you some great metabolic conditioning.

The complex in the following video will increase your conditioning in your legs dramatically.  It a complex taken from Dan John called the “Big 55”.  With the use of a Kettlebell you perform two exercises.  For this particular complex we used Kettlebell Swings and Goblet Squats.  This complex is done a little different and will drain your legs.  Starting with the swings you perform 10 reps followed by the squats for 10 reps, then you go to 9 reps of each then 8 reps all the way to 1 rep.  That is a total of 55 reps for each exercise making it a grand total of 110 reps between the two exercises.  All 110 reps are done without rest.  This is great conditioning for your lower body and will allow you as a fighter to continue to use your strength and power.  Give it a try!

Train Hard! Train Smart!

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Aug 14 2010

MMA Team Training

In the past I have discussed the concept of team training in strength and conditioning.  Yes combat sports are based on individual achievements but there is a team aspect to the sport as well.  Having a great fight team is important to the success of the team and the individual.

It is essential to have a good core of teammates that have similar goals around.  If you have a team with the same vision it makes for a winning enviroment.  It is no different when it comes to a tough strength and conditioning session.  Having a solid group to train with in a brutal session can be beneficial to your success.  You now have someone to push you as they stand side by side doing the same training.  The element of competition also kicks in as you are now forced to push yourself to compete with others.  If you slack of, miss a rep or stop your team will know it and you will be letting them down and yourself down.

One MMA fight team that is doing the team strength and conditioning concept right is Lloyd Irvin Mixed Martial Arts Academy in the Washington D.C. area.  Irvin has a great fight team that consists of Brazilian Jiu-Jitu players and MMA fighters.  The group comes together for strength and conditioning team training.  They use a circuit type model to accomplish this.  Each fighter is assigned a station and they perform the exercise at that station for either a specific amount of time or reps then move onto the next station. This type of training mimics the match that the fighters will be competing in.  As you will see in the video a circuit like this can be a daunting task but with the support of a good coach and solid team members it becomes that much easier to accomplish and compete.

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Jul 31 2010

Stair Climbing for MMA

Since I have been on a conditioning rant as of late here on my site, I might as well continue with the theme. Many fighters in MMA, Jiu-Jitsu and boxing use the running of stairs or steps as a tool for conditioning. Hill sprints can also be added to this category of conditioning. If anyone has tried any of these conditioning tactic you know first hand how difficult they can be.

Running or sprinting up steps tests an athlete’s anaerobic conditioning, lower body strength and endurance. Usually in the gym the Stair Master is the piece of equipment that is not being used, just like the rower or the Versa-Climber. The reason many people avoid it is because it is hard to do. It makes you work hard!

As many of you know, I was on vacation this past week. Hanging out with the gang of Sesame Street was great and I had lots of fun. Lucky for me I was able to get a training session in at the fitness center in the hotel. After leaving Sesame Place we headed to Philadelphia for a little historical learning. If you are into fighting and combat sports you know that Philadelphia is where the famous movie Rocky takes place. We all know the famous part of when Rocky sprints up the stairs of the art museum during his final preparation for his fight against Apollo Creed. So of course I had to go and run the stairs that Rocky ran up. So carrying my daughter I took off up the stairs and we both made it. What a great time and a memory that will last forever. Here we are running up the steps of the museum!

So how can you make stair-climbing work for you? The first thing you want to do is make sure that the stairs you are using are sturdy and safe. There is no reason to injure your self. Second you when running up the stairs go as hard as you can without making yourself fall over. Ok done with the safety issues. Just like any type of conditioning you have seen on my site, I like to organize it into sets or rounds just to give it more of a MMA feeling.
A typical set or round can look like this:
Sprint up five to ten flights of steps followed by a rest interval. For rest walk back down the flight of steps you just sprinted up. This should be sufficient amount of rest. If you need a little more then take it when you reach the bottom. Repeat this for 5-8 sets
As you increase your conditioning level, there are some things you can do to make it more difficult:
You can reduce the rest interval,
You can increase the number of sets,
You can increase the number of flights you sprint up
You can add a weighted vest, which will challenge your anaerobic and lower body strength. Carrying my daughter was like using the weighted vest.
Remember Train Hard! Train Smart!

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Jul 21 2010

How Would You React?

In sports a second can be the difference between a winning and losing. As the competition gets better reaction time is critical. For example stuffing a take down in the final seconds of a fight can get your hand lifted at the end or send you back home a loser. I have been doing my research and reading a lot on reaction time. Strength and conditioning coaches all know it is an important component to training. All athletes should be working on improving their reaction time.

So what is reaction time? Reaction time is the interval time between the presentation of a stimulus and the initiation of the muscular response to that stimulus. Some examples in combat sports such as MMA or boxing are avoiding a punch with say a slip or bob and being able to sprawl in time when you see a takedown coming.

Some athletes and people are born with great reaction time. But that does not mean that you cannot increase the ability of your reaction time with practice. In a fight there are many different stimulus’s a fighter must react to. Within those stimuli there can be many different reactions. The more choices a fighter has in ways to react the slower the reaction time will be. So when starting off training reaction time you want to keep it simple with your fighters. You may want to start off with giving them only one choice to make. So say they are working on their boxing, Give them only the choice to parry a punch, as they get better add the slip.

These are some of the more sport specific ways to train reaction time. As a strength and conditioning coach you don’t have to be as sport specific in your training to start off. Using different exercises that we have done before you can add the element of reaction time within them.

In this training clip I incorporate medicine ball tosses with reaction time. So as you will see this thirty second set incorporates, power, acceleration, reaction time and conditioning. Focusing on the reaction time, after tossing the ball you must turn around track the medicine ball and react to where it is going and get to it before two bounces. As for reaction time it’s on an easier level because you kind of know where the ball may land. To make this harder have someone throw the ball for you then turn around and chase after it. So check out this video and more to come on training reaction time. Train Hard! Train Smart!

P.S. This was done the morning of my second anniversary. Happy Anniversary Baby!



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Jul 18 2010

Interview With Triumph Athletics

Like I have promised you all week, I had done an interview JR Joyner of Triumph Athletics. JR is one of the great strength and conditioning coaches in South Carolina. He really has in depth knowledge of training athletes. JR trains some of the top wrestlers in the country. If you have seen any of his training videos on You Tube then you know what I am talking about!
If you are a combat athlete in MMA, Ji-Jitsu, Wrestling, or boxing listen to this interview, you will gain some valuable information. If you are a strength and conditioning coach it’s a must to take some time and listen, the information can help you become a better coach. And if you are as passionate about coaching as JR and I are then I don’t have to tell you to listen. Under the audio of the interview you will see some of JR training video’s to watch as you listen. Just remember to lower the volume on the video’s so you can hear the interview. Remember Train Hard! Train Smart!

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