Nov 11 2010

Counter Punching Drills

Category: Boxing,MMA,muay Thai,reaction time,Uncategorized — Rob @ 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

Category: Boxing,Jiu-Jitsu,MMA,muay Thai,Striking/Stand-up,Uncategorized — Rob @ 6:14 PM

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 23 2010

Rhadi Ferguson Speaks Out on the NFL

Category: Mental Training,UFC,Uncategorized — Rob @ 6:59 PM

The other day while sifting through all the spam email that has been showing up in my inbox, no I do not need Viagra pills just yet but thank you, I came across an email from Dr. Rhadi Ferguson. Rhadi Ferguson is a former Judo Olympian and National Champion. Now he dedicates his time to being a world class strength and conditioning coach. Recently on his website http://coachferguson.com he shot a video talking about the big news in the sports world last week and that was hits to the head in the NFL.
In his great no BS way Rhadi cuts right to the chase about how we are creating a country of pussies. I could not agree with him more. These NFL players are professional athletes and they chose to play the sport they love and get paid very well to compete week in and week out and entertain us. I am not one for people getting injured but these combat athletes know what they are getting themselves into. So as a whole we must stop trying to make all these rules that continue to dilute the sport of football and many other sports.
In a world where it was survival of the fittest, it has now become survival of the weakest. How many jobs have you worked in where the boss is weak and you know for a fact that they would not survive without society’s protection. I can name a few jobs which I have had to endure the BS. So will the weak also take over the contact sports we love. If it continues to go this way then you bet your ass it will.
Sorry for the rant but this video is what I have been thinking for quite a while now. So enjoy the video by Rhadi and if you don’t like it sorry. Train Hard! Train Smart! and Don’t Be Weak!

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Oct 12 2010

Explosive Power Using Mini-Hurdles

Category: Agility,Boxing,Jiu-Jitsu,MMA,Power Training,reaction time,Uncategorized,Wrestling — Rob @ 7:00 PM

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 05 2010

Coaches Wanted

Category: Boxing,Conditioning,Jiu-Jitsu,muay Thai,Striking/Stand-up,Uncategorized,Wrestling — Rob @ 8:06 PM

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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Aug 14 2010

MMA Team Training

Category: Boxing,Conditioning,Jiu-Jitsu,Mental Training,MMA,Power Training,Uncategorized — Rob @ 10:39 AM

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

Category: Boxing,Conditioning,Jiu-Jitsu,MMA,Strength Training,Uncategorized — Rob @ 10:16 PM

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?

Category: Boxing,Conditioning,Power Training,reaction time,Speed,Uncategorized — Rob @ 8:55 PM

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

Category: Boxing,Interviews,Jiu-Jitsu,MMA,Power Training,Strength Training,Uncategorized — Rob @ 7:15 PM

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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Jun 28 2010

Develop an Explosive Punch!

Category: Boxing,Conditioning,Injury Prevention,Jiu-Jitsu,MMA,muay Thai,Power Training,Strength Training,Uncategorized — Rob @ 7:38 PM

We all know that punching power is very important in combat sports that require you to, well punch.  Some of those would include boxing, Muay Thai, and MMA.  There are a whole bunch of other martial arts out there that use punching but these are just to name a few.  If you look at some of the most powerful punchers from the past like Mike Tyson, you will see that they use there entire body to generate force to deliver those knockout blows.  So we can all agree that punching is a total body movement from the ground up?  Great!

How do we develop a little added extra punching power?  There are many different exercises that can help us obtain a little added power to our punches.  Explosive pushups will help you increase the power of your punch as well as if you compete in such combat sports such as Judo or Jiu-Jitsu when you go to grab an opponent by the neck or gi for a takedown or to just control them.  We all know pushups are great for you and can make you strong.  If you have not already signed up for your FREE copy of the MMA Bodyweight Workout, you can do that up in the right hand corner.

Ok now back to what I was saying.  There are many different variations of pushups and all the different variations serve a purpose.  Explosive pushups help you develop power in your chest, shoulders and triceps all muscles that help when you are punching.  In a regular explosive pushup you go down in a normal pushup and when you hit the bottom position you push yourself up and your hands leave the floor.

The variation I will show you below is the explosive medicine ball pushup.  As you will see below this is a great exercise to not only help develop that explosive power but also help with your balance and as well as strengthening your stabilizing muscles.  As you strengthen your stabilizing muscle around the shoulder and chest you will notice how will become stronger and more powerful.  Just as a side note when performing this variation of pushup try and get the ball to stay still, you do not want to be chasing the ball around as you explode out from the bottom position.  This could lead to injury.  There are a couple of ways to add these in to your training. You can use them as part of a conditioning protocol or you can perform these after a compound movement like the squat or deadlift.  I personally would not use them after a set of bench-pressing because I want the exercise to be powerful or it defeats the purpose if you do it slow or already fatigued.  So check it out.  Train Hard! Train Smart!

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