Mar 13 2011

The Jab in MMA

Category: Boxing,MMA,muay Thai,Quickness,reaction time,UFC,Uncategorized,Wrestling — Rob @ 7:17 PM

As MMA grows the evolution of boxing in the sport has also evolved.  With the rise of wrestlers in the sport and the chances of getting taken down as a stand-up fighter is very likely.  A lot of kickboxer and muay Thai fighters games has been negated because of the strong likelihood of getting taken down.  Because of this we have seen boxing become one of the most effective ways to end fights.  With the size of the gloves it is easier than in a boxing match to knock someone out.

Wilson Pitts, Combat Trainer boxing expert, developed a great video on how to effectively use the jab in MMA.  Before he shows us this great technique for the use of the jab, he gives a brief history lesson on how George Benton trained his boxers to use the jab.  Having a love for history, I loved watching this short piece and I picked up a lot of pointers on using the jab in my training.

The technique Wilson shows will help you slow down an opponent that likes to shoot and help you keep your distance to prevent it.  So check out this great tutorial by Wilson Pitts, one of the best boxing trainers.

Train Hard! Train Smart!

By Wilson Pitts:

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Feb 26 2011

Jon Fitch MMA Training

Category: MMA,Power Training,Quickness,Speed,Strength Training,UFC,Uncategorized — Rob @ 9:39 AM

Jon Fitch is in the main event at UFC 127 going against BJ Penn. Fitch is known for his outstanding wrestling and many have called him boring for his lay and pray style. This time around I don’t think laying on BJ Penn will be such a good idea.
But I am not here to critique anyone’s fighting style, I am here for some strength and conditioning and that is what I am going to give you. In this video just like the title says you are going to see Jon Fitch performing jump squats with the barbell. The string type thing that you see attached to the barbell is called a accelerometer and it measures the speed of the bar as you jump with it.
He then moves into jump squats without the barbell. Jump squats are great for becoming explosive using your own body. You need to be explosive however and once you hit the floor you need to be jumping, this is the way to build that explosiveness.
Train Hard! Train Smart!

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Feb 24 2011

Bisping MMA Training

Category: Conditioning,MMA,Power Training,Strength Training,Strongman,UFC,Uncategorized — Rob @ 5:01 PM

Another fight that will be taking place at UFC 127 is Michael Bisping taking on Jorge Rivera. Searching the You Tube archives for some training footage, I was able to find this great video of Bisping training at Strength and Performance in the United Kingdom. This is one of the best training videos I have found in a while.
In the video you will see many of the movements that I have been preaching to add into your strength training programs for about a year now. You will see as he performs a variation of box jumps but using tires to develop lower body power. Plyometrics are essential for enhancing your performance as an athlete. He then moves on to Zercher Squats to build strength in the lower body as well as increase his core strength. With the Zercher squat, you hold the barbell against your chest, which makes the squat a little awkward at first. In order to keep from not falling forward you need to “tighten” your core. Bisping then moves into jump shrugs which help develop power in the athlete.
You will also see how he uses the sled to perform explosive pulls with handles attached to it. In this video I actually learned a new movement as he uses the barbell across his waist to do hip ups. This movement will help with explosive power in the lower body and mimics using your legs to bridge out of a move.
Like I said earlier this is one of the best training video’s out there as it shows many of the movements I have been telling you about. Once these movements are programed the right way, you will be getting strong in no time.
Train Hard! Train Smart!

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Feb 05 2011

Vitor Belfort Training

Category: Agility,Conditioning,MMA,Power Training,Quickness,Speed,Strength Training,Strongman,UFC — Rob @ 9:46 AM

At UFC 126 Vitor Belfort is attempting to win the Middleweight Championship from Anderson Silva. Belfort has some of the fastests hands in MMA and some of the most powerful punches. If Silva can stay on the outside and circle away and use that great footwork of his then I think he will be able to defeat Belfort.
However, I stink making fight picks so I will stick to what I know I am good at and that is strength and conditioning. In the video you will see below you will have the opportunity to look at some of Belfort’s training. This video is great because it shows many different aspects of one of his training sessions. They call it a physical therapy session but some of the training he does in the video could be someones regular training session.
In the video he works on what looks like running mechanics. The reason for this looks like to warmup the central nervous system. But working on running mechanics could have a transfer into footwork in a fight.
After that they move into a dynamic warm-up. Now I have not gone into much about warming up on my site but I will tell you I use a dynamic warm-up prior to all of my athletes training sessions. You will also see him work on some core work as well as his lower back. You will also see Vitor do one of my personal favorites Prowler pushes and heavy sled drags.
If you take a close look as this training session you will notice that he works a lot on his lower body. You want to know why Belfort is fast then just take a look at his training methods and you will see why.
Train Hard! Train Smart!

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Feb 03 2011

Jon Jones Deadlifting

Category: MMA,Strength Training,Strongman,UFC — Rob @ 8:40 PM

The other day I posted a couple of videos of Jon Jones training. Jones is a great athlete and is well on his way to becoming champion one day. But before he can become champ he needs to defeat another great athlete in Ryan Bader at UFC 126.
In this video Jones is performing one the best strength training exercises, the deadlift. The deadlift is a great movement that will work on improving strength in your hamstrings, glutes and lower back. I have all my fighters and even the average clients perform deadlifts. Deadlifts can help with picking up opponents off the ground, can increase both punching and kicking power and help with a fighters takedowns.
In the video below you will see Jones performing the deadlift. Now what I love about this video is the proper technique Jones uses on the lift as well as the fact that he re-sets after each rep. The deadlift is a tough exercise and with heavy weight it can really tax the body. Re-setting after each rep of the deadlift will ensure proper technique in the lift and will reduce the risk of injury.
So if you are looking to add deadlifting to your training mix take a look at this video for the proper way to do it. Is it by far perfect? No, but Jones does show some really good technique. Add deadlifts to your training and you will see your strength improve greatly.

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Feb 01 2011

Jon Jones Training

Category: Conditioning,MMA,Quickness,Speed,Strength Training,UFC,Uncategorized — Rob @ 7:40 PM

UFC 126 is this Saturday. In the main event Anderson Silva will be taking on Vitor Belfort for the Middleweight Championship of the world. That fight alone would sell tons of pay per views but the rest of the card is stacked as well.
The fight I am really looking forward to is between two of the most explosive athletes in the UFC today as Ryan Bader takes on Jon Jones. Since I began this website I have been talking about how the future of MMA champions will be determined by how athletic they are. I guess the future is hitting a little sooner. Both Bader and Jones show true athleticism when they are in the Octagon.
So in my hunt for training video of these two great fighters I was able to come up with some Jon Jones videos to show. In this segment I am going to show you two videos. The first is of Jones pushing a sled in almost like a bear crawl fashion. Now you have seen on my site before some of the sled work as well as plate pushes across the turf. The sled pushes that Jones is training in the video help with strengthening the legs. I will tell you his quads are filling up with blood and he is getting a nice burn as he performs this exercise. The sled pushes also help with explosive leg drive which in the sport of MMA is essential in not only takedowns but in punching and kicking power as well.
The second video is of Jon Jones working on explosive front raises using some kind of pulley system. This exercise works on Jones’ power as well as his muscle endurance in his shoulders, which can come in handy in later rounds of the fights. This can also be done with bands that give the right resistance. As you do them feel your shoulders burn.
So check out both videos and if you have not already done so get out there and buy yourself a sled and start pulling and pushing that thing around.
Train Hard! Train Smart!

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Jan 25 2011

Elbows for Muay Thai and MMA

Category: MMA,muay Thai,UFC,Uncategorized — Rob @ 7:46 PM

The Sawk or elbow, is a fascinating weapon for Muay Thai and MMA. A simple bend in your arm that becomes a crux of quick devastating power!

Although the power from it is great, it’s not meant to knock individuals out. The Sawk is often referred to as “Sword” or “Blades” because of their uncanny ability to cut! Don’t think of it as a KO weapon, but one that opens wounds over eyes and foreheads to impair your opponents sight or possibly stop it from excessive bleeding.

My Master, Ajarn Surachai Sirisute, has related the story before of how, with one upward diagonal elbow strike, a fighter had to get sixty stitches across his face!

So along with quick snappy power, various angles make this the ultimate cutting weapon! Second only maybe to actually holding a sword!

Historically it comes from warriors using the “Mai Sawk”, similar to a Tonfa in Karate, the difference being that it was traditionally strapped to the forearm.

Things to kep in mind:

Snap from the hips, don’t pivot on the front foot unless you want a leg kick!

make sure your other arm is tight against your body and chin, or you may break your arm or wake up on the canvas!

make sure your shoulder is covering your chin from your striking arm.

Make sure the hand of the striking arm is on the Inside of the body so you don’t get pulled into a clinch.

Keep your body high or your more susceptible to eating your opponents elbows.

Hope that helps my friends, Kru Juice of the Muayman Alliance!

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Jan 22 2011

Evan Dunham Strength Training

Category: Conditioning,MMA,Power Training,Strength Training,UFC,Uncategorized — Rob @ 12:26 PM

UFC Fight for the Troops 2 is tonight. In the main event Evan Dunham, coming off a controversial loss to Sean Sherk takes on Melvin Guillard. Now I am not the best at picking fights but I do believe that Dunham will take this fight in the end.
Now back to something I do know about an that is strength and conditioning. Just looking around for video I came across two of Dunham doing some traditional weight training. The purpose of these workouts was to increase strength. Norm Turner puts Dunham through some compound exercises that will build strength in combat athletes.
What I have been finding in more and more fighters especially in the amateur ranks is that they love to do a lot of the conditioning protocols that they see their favorite fighters do. Yeah all those protocols look fun and exciting to watch and are tough to do but in order to get the body to that elite level you must build a foundation of strength. Many people forget about the strength in strength and conditioning and jump into these crazy circuits only to find that they are not getting the best results or they are at time getting injured.
So take a look at the videos below and just keep in mind that as a combat athlete you must not only have great conditioning but you need to be strong and powerful.
If you want a solid training program check out my online coaching program above and start to get strong, powerful and conditioned!
Train Hard Train Smart!

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Jan 20 2011

Cole Miller Strength and Conditioning

Category: Agility,Conditioning,MMA,Power Training,Quickness,reaction time,Speed,Strength Training,UFC,Uncategorized — Rob @ 8:50 PM

The UFC is brining a free card on Saturday night with the Fight for the Troops 2. One fighter I am looking forward to seeing is Cole Miller as he takes on Matt Wiman. Now the reason behind wanting to see Cole Miller is simple. I want to see how well his strength and conditioning holds up. To be really honest I know that his conditioning on Saturday night will be there. The reason I know is because I know that he trains at the Institute of Human Performance down in Florida with JC Santana.
When I first got involve in training combat athletes it was really because of Santana. I was reading an article in Grapplers Magazine and came across some his and his partner Rhadi Ferguson’s methods on training combat athletes.
I had the great opportunity to go and learn from both JC and Rhadi down at IHP in their Intocombat Mentorship Program. The week I was down there they taught me everything they knew about preparing a fighter for combat. It was a great learning experience and I use many of the things I learned with my fighters today. Both JC and Rhadi push the envelop on training combat athletes.
So Saturday night look for Cole Miller to showcase his hardwork. I would also like to thank JC Santana and Rhadi Ferguson for teaching me and taking me under their wing during the time I spent with them. So check out this video of Miller training at IHP.

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Jan 01 2011

Frankie Edgar Training Hard

Category: Agility,Conditioning,MMA,Power Training,Quickness,reaction time,Strength Training,Strongman,UFC,Uncategorized — Rob @ 11:35 AM

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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