Jan 12 2011

Hit and Don’t Get Hit

By Wilson Pitts
You teach a youngster to box by teaching a set of principles and a set of fundamentals that support those principles. You give them the tools and you let them develop an instinct for fighting. They need to find their own way, hit and don’t get hit that is the game, give them the tools let them find their own process. Ultimately boxing is an art and each fighter must find a way to express himself in the course of a fight. No two fighters will do it in exactly same way.

You do not teach a cookie cutter offense and defense and have them “do ” them at each other. “Do a 1-2-3” no! A teacher shows them how to develop a flow, “don’t think feel!” The young fighter has to get out of their own way in order to enter into “boxing mode” flowing seamlessly from defense to offense and back.

A fight is like a symphony it has beginning, a middle section, and an ending. It is being written and played at the same time. A fighter must develop a sense of fight progression, have contingencies planned for each stage, and be able to change pace or tactics as the story unfolds. This requires mental focus, concentration, during the entire contest.

Inexperienced fighters don’t have this sense of the big picture, they can’t create on the fly, it is all happening too fast. It takes a lot of rounds to be able to write and conduct the symphony while it is happening and then change with the flow of the fight. This is called “ring generalship” and it really can’t be taught, it must be an instinct in a fighter. I recommend that you study early Sugar Ray Robinson fights to learn about dictating pace, rhythm, and control of the center of the ring against a skilled opponent.

An important part of ring generalship is an awareness of what the other fighter is experiencing, is he tired? Does the pace suit him? Is he hurt? Is he frustrated? Or is he in his comfort zone? What is his perception of how things are progressing? All of this must be taken into account in real time while the fight is ongoing. While this is where a good corner helps, the personal experience of the fighter is the key.

Trainers at Stillman’s Gym in NYC in the 30′s and 40′s developed the concept of the “defensive fighter” stressing balance, footwork, head movement, and angles as well as punching. The “dean” of those old trainers Ray Arcel said that the key to this idea of the defensive fighter was the coordination of head and foot movement that he called “slide and roll.” He taught fighters like Barney Ross to bend from the waist, roll under a punch, and slide over to a punching position where you cannot be readily hit while you get off with both hands. Reduce the amount you get hit, while increasing your offensive output, this was the defensive fighter.

Charlie Goldman had an entire chapter in the book, Boy’s Book of Boxing and Body Building, co-written with Rocky Marciano, on the defensive fighter. He even used some of the same terms that Arcel used.

In the book Goldman said,” A skilled defensive fighter is usually the product of long and intensive training. Too many of the offensive boxers you see today are green, untried youngsters who do little more than throw a barrage of reckless punches. The skilled, careful boy knows that slipping punches is also part of the skill of self-defense.”

In Chapter 6, “How to Begin”, after the section on how to make your own heavy bag, Rocky Marciano says;

“When everything that can be said about boxing has been said, one fact will stand out above all the rest: the best boxers hit more and get hit the least. This refers not only to the number of punches, but also to the strength behind them.”

It is this simple fact that a beginner needs to grasp first before going on to learn the art of self-defense.

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Jan 01 2011

Frankie Edgar Training Hard

The lightweight champion is back at UFC 125 on New Years Day, as Frankie Edgar looks to defend his title against the only man to beat him Gray Maynard.  Yesterday we took a look at Maynard putting the Battle Ropes to the test.  Like I said both of these fighters are always in great shape come fight time.

Today we will take a look at Edgar training for this fight.  In this video you will see all the different types of training Edgar does in preparation for a fight.  There are agility ladders to improve his footwork.  As we saw in his last two fights against BJ Penn we saw that edgar had great footwork.  Using the agility ladder in training has helped him improve in that aspect of his fight game.  You will also see him using hurdles to develope lower body power.  Having an explosive lower body helps in all aspects of the fight game from punching and kicking to takedowns.  We also see him using a stabilty ball to help improve dynamic flexibilty and core strength.  The sledge hammer also makes an appereance, just another tool that produces power as well as core strength.  Kettlebells which many combat athletes have now incorporated into their strength and conditioning also make their way into his training.  Turkish Getups with a kettlebell is a great movement to add strength to the entire body.  Give them a try and let me know what you think.

Now remeber when looking at this video be aware that there is a plan or program for what he is doing.  This could be one session where each of the exercises you see stand alone and is not a conditioning protocol.  Many fighters out there see these things and just go out and try and perform them without knowing where it fits in their training.  By looking at the date on the video this is more than likely a General Preparation Session, which is used to get the athlete ready for the work that is to come ahead in the training for the months ahead.

Happy New Year! If you are looking to take it to the next level I do offer online training at a discount for the New Year.  Make the investment in your career and make 2011 your year.

Train Hard Train Smart!

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Dec 22 2010

Basics of Conditioning for Boxing

By Wilson Pitts
Boxing uses interval training. You do an exercise and raise the heart rate and then you stop or slow down and let it return to normal, then repeat. The trainer adjusts the number of intervals, the duration of each, and the intensity, and also the amount of recovery. It is a dieing art and science that has been applied to the training of race horses, greyhound dogs, and fighting dogs, as well as boxers and wrestlers.

Boxing training also uses rope skipping and shadow boxing in what today would be called plyo-metrics training. These exercises, often done on a sprung wooden floor, developed a light, bouncy step, and improved lateral movement and agility. They provide another type of interval at the same time they improve your fighter’s quickness and balance. The conditioning and the agility program work together. These basic training methods are used with the beginner along with core development through abdominal training and later bag punching.

Over training is a very real problem for fighters and the effects are just as bad as not training enough. The old trainers were able to adjust rest and recovery intervals to bring a fighter in at peak condition on a specific date. Many of today’s fighters “leave it in the gym” by over training. Overtraining is brought on by doing the same workout too many times, this is called “staleness.” The fighter does a high intensity interval and doesn’t even breath hard, he has done it too much. Make him do something he is not used to and he will gasp for breath like he didn’t train at all. When a fighter is stale he acts listless in sparring, bored in camp or the gym, and often does not sleep well. This is very similar to the effects of under training.

The old guys could detect overtraining by a change in the fighter’s body odor or by a lack of sweat when they were doing a workout. Today we look for elevated at rest heart rate, as well as irritability and the other signs, as an early warning sign of overtraining.

Not resting enough when undergoing heavy training is another cause of overtraining. Boxers need a lot of sleep, in bed by 9 at night and at least an hour nap during the day. Over eating can also bring on many of these symptoms because of too much stress put on the body from training and eating too much. The body does not get to rest between workouts because it is digesting. Often fighters try to compensate for feeling stale or bored by eating more. This is a mistake even in heavyweights who don’t have a weight limit and think they can eat anything they want. No snacking between meals, no meal replacements, and no eating after dinner. Charlie Goldman used to search Rocky Marciano’s room for food The Rock would stash and eat in the middle of the night.

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Dec 04 2010

Defend Yourself

When defending the body in Muay Thai and MMA, there are many times when you need to keep it short and simple. That’s when you call on the inward deflection and body block.

Part of the techniques I like to refer to as “Short hand Muay Thai”, These techniques are short simple and to the point. They are primarily used against the Teep(Thrust kick), Tdae(Round kick) and Kao Drong(Straight knee).

The Inside Deflection, or shucking as I affectionately refer to it(I spent time on the farm when I was younger!), is a quick snappy movement used against straight attacks such as the Teep and Kao Drong.

Keep your palms against your head, extend your elbows straight out just a bit, as your opponents weapon comes near striking range twist at the waist, snapping your forearm inward and striking the side of the leg with your elbow, you not only disrupt your opponents flow and cause it damage, you have also set yourself up for the perfect counter!

The Body Block is also a quick movement used specifically against The Tdae(Round kicks) aimed at the body.

As the kick swings toward your body pull your arm tight against your body and your hand tight against your head, turn slightly into the kick to take some of the momentum away. now immediately follow up with an attacking movement and your good to go!

Remember, when you have to keep it short and snappy the key is to follow up immediately after the defensive movement!

Godspeed my friends, Kru Juice of the Muayman Alliance!

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Nov 22 2010

MMA Reaction Drill

Reaction time in sport can be the determining factor in winning or losing.  Split seconds and the reactions of the athletes in those moments have made many champions in all sports including MMA.  Hell reaction time won me a few touch football games back in my younger days.  Hey even the time I flipped over my handle bars going down a hill my reaction time was necessary as I need to find a way quickly not to let my head smash into the pavement.  If that were today I really would not have needed to learn how to fall cause I would have my mandatory helmet, kneepads and elbow pads to protect me.

I have been incorporating some gymnastics into my training and seeing how it transfers to combat sports.   While doing some of these drills I found that my equilibrium as well as my kinesthetic awareness was a little off after performing forward rolls and cartwheels.  After watching some MMA fights and seeing that some of the fighters end up rolling around in a scramble just to come up and get rocked I decided to add a dimension of fighting to the gymnastic drills.  In the Brock Lesner, Cain Velesquez fight you saw Lesner get rocked a bit and do a backward roll into the cage.  As he came up you could see that he was uncertain of what to do.  This drill may help aid in that kind of fighting situation.

Now you will need another person to really get the reaction time training as well in this drill.  The second person will call out punch combinations as you come up to your feet after performing the specific gymnastic move.  The key is some simple punch and kick combo’s.  The reason behind this is because in a fight the basics are the most important especially when you are tired and or rocked from a punch.  Remember do not have the combinations predetermined.  As you will see in this video I will mess up one combo a bunch of times.  Do the same combo until you get it right so the basic become second nature.  Plus these are some good outtakes, watch as I almost crash into my daughter. Another key is to have the partner call out the combo either as you are getting up or in the last rep of the specific gymnastic move you have chosen to do.  Go give these a try and see how you improve in kinesthetic awareness as well as reaction time.

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Nov 19 2010

Quinton Rampage Jackson Training

Detroit look out UFC 123 is upon us and it should be a fun and exciting card. There are some exciting match-ups. I will be a wedding but will have the fights taping so when I get home I can watch them.
Earlier this week I put up a video of Phil “Mr. Wonderful” Davis working on his explosiveness through hurdle hops as well ad his agility by using the ladder. Coming by footage of some of these UFC fighters performing their strength and conditioning is tough at times. I like to show you what some of the top fighters in the world are up to.
The video below is of Quinton “Rampage” Jackson performing a weighted conditioning session. Rampage takes on former light heavyweight champion Lyoto Machida at UFC 123. This video is something he did for Men’s Fitness so I don’t know how true this training session really is cause I feel at times they are showing off for the camera but it looks like something he may perform,. Anyway the video only shows small segments of each movement that he performs and gives the sets and rep scheme for each one. This circuit looks like a conditioning protocol. Within the protocol you will see that his quickness, strength and power are all put to the test.
The thing is with these conditioning protocols is to be creative and challenging. Now when I say challenging some will take that as they have to puke or it’s not good. Never understood this. I never try to make my athletes puke, if they do they do but that is not the objective of training. But to get back to it try designing your own protocol and if you want to shoot it by me I will give it a run for my money. You know where to find me.
Well enjoy the fights everyone. GO BJ PENN!

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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 08 2010

MMA Agility Part 2

In a MMA fight a fighter must be aware of where his body is at all times.   We have seen many fights won in a scramble and the fighter who has been able to control their body the best has usually been the one that has come out on top.  In my coaching I have been working on finding new ways to work what is called kinesthetic awareness.  A few months ago I posted a video with Martin Rooney discussing the use of gymnastics to increase kinesthetic awareness.  In that video Rooney shows us three gymnastic movements that will help improve this critical component in combat sports.

Another thing that I have been working on in my coaching laboratory is combining two components of athleticism while training.  Obvious many of you know about combining strength sessions with power and or conditioning within a training session.  What I have been doing is combining gymnastic movements within agility drills.  Here is what I am doing in my coaching.  I start off with basic agility drills such as a box drill and have the fighter perform the drill.  This gets the fighter using his body the right way. After completing 3-4 sets of the standard drill I then add some new move into the drill.  Using basic gymnastic movements like forward rolls and cartwheels help with kinesthetic awareness within the drill.  Finally I also add a MMA specific movement into the drill, like a punch combo, a knee or a defensive move.  I have found that this is helping the athletic ability of the fighters and as the sport evolve’s athletic fighters will be taking over the MMA world.  So give the drill below a try.  Train Hard! Train Smart!

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Oct 27 2010

MMA Agility

Being agile in MMA and many other combat sports are very beneficial.  Training in Brazilian jiu-jitsu and Muay Thai has made me realize how important being agile really is.  That is why when I train my fighters we work on agility drills to make them better.

As a kid free playing outside was the agility drill.  Playing touch football out on the street and having water gun fights with all the neighborhood kids we all learned how to be agile without even realizing it.  I remember playing “Kick the Can” crawling under bushes, rolling across the grass, running for cover before you were called out by the person that was “it” even cheating at times when you were so caught but never admitted it.  Yes, people cheat to win and always will, no big surprise there. There were countless games that we played that being able to change direction at a moments notice helped win and let’s be honest who does not like to win, I know I do.

The problem today is that many of these children do not have these opportunities to play like this.  Actually let me rephrase that many of these children choose not to participate in these activities for whatever reason.  I am not going to get into the lazy child rant now I can go on for days about that.   The thing we need to learn though is that these many of these children are growing up and wanting to become MMA fighters.  With the growth of the sport we are seeing more and more children leaning that way.

So now back to the point here.  In MMA and many of the other combat sports out there we need to train to become more agile.  Many times in a fight we find ourselves in scrambles, or using our footwork just to get out of the way of a punch or set up a devastating attack.

Agility drills are also easy and fun to set up.  Easy meaning they are easy to find a place to train them by no means is it easy to actually do them.  Find an open field or your backyard if it’s big enough, buy yourself some soccer cones or if you can’t manage that use some rocks, just don’t fall on them and go!  Let me say this though about agility, speed or quickness drills, they are meant to work your technique and make you build on those qualities not as a conditioning session.  So make sure to get a good recovery time in between sets.  This is not to say that the drills are not challenging.  The drill in the video below was challenging and worked my heart rate a bit as well as my muscle endurance.

As you will see in this video I use multi-directional work as well as MMA specific moves to create an agility drill.  You will see in the video as I begin to slow down but at all times try to keep proper posture and technique on all the movements.  Being able to move fast from one movement to the next and maintain control of your body is another key to the drill.  So give this one a try on your way to becoming a combat athlete.  Who knows maybe a good game of “Kick the Can” will start on the block and you can school all the young bucks with your newfound agility.

Train Hard! Train Smart!

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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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