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.
The Plum or clinch is an art within an art. Takes just a little time to learn, but a lifetime to master! The Plum isn’t just stand up grappling, it’s where the Sawk(Elbow) and Kao(Knee) are at their very finest!
There are definitely things you want to keep in mind when in the clinch:
During the drill Stay on the balls of your feet, using your training partner as your third point of balance.
feet slightly greater then shoulder width apart, pointed out like duck feet.
Hips fairly close, otherwise you’re creating space that can be used by your opponent to knee you!
As you extend your arm forward remember to keep your shoulder to your chin, or you give your opponent the opening he needs he needs to take the inside.
When training with a partner use the long round knee, it conditions the inside of your leg and the partners ribs and leg.
When training with a partner don’t use the Kao Drong(Straight knee) as you could break your partners ribs.
When performed correctly your hands shouldn’t leave your partners body, it gives you a “Body Feeling” so without even looking for reference you know what your partners doing.
Remember to make it natural and move around so you work foot work. Practice is the only way to perfect this exercise, so use it much! Rok it out! Godspeed, Kru Juice of the Muayman Alliance!
This drill is simplistic, however, I have my class do this drill virtually every class!
It develops the muscles you use for knees and kicks at the same time.
Keep your body tall
Straighten the supporting leg every time your leg thrusts up
ONLY the balls of the feet, HEELS NEVER TOUCH!
Twist your arms downward in a fast movement, side to side, works the core
unlike practicing knees on a bag, DO NOT thrust your hip forward into the air, instead pop them straight upward
Do this drill for no less then two minutes at a time.
Some techniques have transitioned well from the old world styles to the modern day, one of those is the Knee defense against the Jab and Cross! The key is in the details, so follow it exactly! (this instruction is assuming your in the standard stance)
As the Jab flys at you, scoop the Jab out away from your body far enough so the elbow cannot come at you, shoot the other hand straight back along the same side of the body along his head curl your hand around his neck so that your fingers are beneath the opposite ear push the fingers inward and use it as a grip.
Take a small step to the outside of your opponent with the foot that is on the outside of your opponent. With the foot that is on the inside of your opponent, pivot to the outside, dragging your opponent with you to disrupt his balance you should now be facing an outstretched and exposed opponent, sink your knee into his bread basket!
This same technique works on both sides, and is the same setup and delivery. Make sure you apply a decent amount of pressure when grabbing the neck, as it hits a pressure point while you grab. Normally the foot that you pivot on is the one you use to knee with, neither side is wrong and situations do change during combat however, so don’t feel that one knee is preferable over the other.
The timing can take some getting accustomed to, so practice of course is key.
Coming from a Muay Thai background. I was always taught to move forward. This has led to some not so fun combos to the face. As I have been working on my stand-up game I have begun to add some more footwork into my game. This has helped tremendously in my sparring. If you are a frequent visitor to the site you have noticed that I have some other trainers from specific disciplines posting tutorial on my site. One of those trainers is Wilson Pitts.
Wilson specializes in boxing. He is a great trainer of the sport and really knows his stuff. Wilson has been adapting the boxing style to MMA and it is worth your time to take a look at what he has to offer. I asked Wilson if he could do a tutorial on adapting footwork from boxing to MMA. Wilson came through and produced the video below. I am finding more and more as I watch MMA that footwork is becoming key in many fighters victories.
So check out the video below by Wilson Pitts. If you want to contact Wilson he can be reached vis email at wilsonpitts@yahoo.com and on Twitter @pluguglyboxing. Enjoy the video!
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.
People have often asked me how I developed my meaty legs. I mean lets face it, I got some thunder thighs, as my wife says! However, thanks to a lot of specific training I have a lot of thunder striking from those thighs….and shins….and feet!
One of the big inspirations for my workouts goes back to Apideh Sit Hurin. “Who?” many ask. If you plan on improving your stand up, then you should definitely know Apideh! Holding seven titles at one time is no joke, and is unheard of in the fight industry, yet he did it! he was the Muhammad Ali of Thailand, and a legend in his own time. Having a reputation for knockout power and one of the most powerful Tdae (Round kick) in history, someone once asked him how he developed such power. He said he would get up in the morning, set his alarm for thirty minutes, and do squats till it went off! Now thats dedication! So with that idea in mind, lets get to work:
Let us start with running;you see according to most Muay Thai schools of thought you should always run on the balls of your feet. Why you may ask, and the question is quite simple:
1) You develop the muscles your actually going to be using for training and fighting.
2) Your not damaging the knees.You see when you run in the standard way your knees take up to two thirds more weight on them then your actual body weight! Just take a look at this chart to understand a little better.
If you run on the balls of your feet your ankle creates a springlike affect, thereby taking the pressure from your knees and back. If, like most, you are afraid of tearing the skin off your feet, then look into special shoes like Vibram Five Fingers.
After my runs I usually finish with “Combat Burbee’s”. You see, Burpee’s by themselves didn’t suck enough, so I modified them!
If you’re not familiar with my patent pending, awe inspiring Combat Burpee’s,
then allow me to explain:
Similar to a standard squat thrust,
you bend down,
keeping your back straight,
drop your hands to the floor just in front of you,
pop your legs straight out behind you,
do a single push-up,
in midair pull your legs back beneath you,
jump straight into the air from the crouch,
pull your knees up waist level,
land on the balls of your feet.
In between and during, I will often add Hindu Squats and Hindu push-ups to the mix.
What is a Hindu Squat or push-up? Watch the video!
A few key points,
Hindu Squat:
As you come down breath out and in on the way up, Think Accordion!
Heels come up as you bend your knees, works both sides of your leg.
Try and do them somewhat rapidly, builds endurance.
DO NOT add weight! Instead focus on endurance in reps!
Hindu Push-ups:
Vary the width of your arms to work different muscle groups.
Get your chest as low to the ground as possible!
Breath in as you dip.
Breath out as you pull your bod back, works the abs!
Try to start with sets of five, these are hard at first!
There you go amigos and amigas, some of my standard roadwork I use to keep my cardio and endurance up to par. Word of note, I do use Vibram Five Fingers when running, I find there is a lot less damage done when I use a bit of foot covering! And if in mid winter, make sure to wear a face mask for protection against the cold!
It was that dreaded time in the school year that many of us went through as kids. The physical fitness test in Phys Ed class. Now I loved gym class playing all the different types of fun games competing with all the jocks who, after high school really did not end up doing much after their “great” high school athletic career. Actually senior year I was given the award for the highest average for four years in physical education. That and four years of college netted me a communications degree, should have really thought out my career back then.
Back to the physical fitness test, the most dreaded part of the test for me was how many pull-ups the student could get out. Now I really sucked at pull-ups most of the time not getting to many of them out. Back then it really did not dawn on me what a pull-up would do for me in the future but now I know why it was on the test. That is because the damn exercise makes you strong and who does not want to be strong. I think those physical fitness tests scared a whole generation away from doing pull-ups because when you walk into a gym most of the time you see people using the Lat pulldown machine because it is easy. But like the old saying goes anything in life worth having should be difficult to get, and that goes for a strong back.
When it comes down to it the pull-up is one of the best exercises that a MMA or grappling athlete can do. In MMA, jiu-jitsu and wrestling having a strong back which assists you in a lot of the pulling motions associated with the sports can help lead you to victory. In the clinch having a strong back can lead to more powerful punches as well as being dominate in the clinch. On the ground being able to control your opponents posture in the guard uses a lot of pulling movement to keep the opponent close.
This brings me to my next video. Pull-ups also help with grip strength. Now those that do Judo or jiu-jitsu you can use your gi thrown over the pull-up bar to do pull-ups. That will make the move more sport specific. Now what I have done was I went out to Home Depot and picked up some straps, that along with some PVC pipe that was lying around the house I made homemade pull-up grips handles. This is a fairly simple thing to make, for any of you who know me you know I can’t build stuff and I even did this. With the wider grip handles you will see how much not only your grip improves but as well as your strength in your posterior chain.
Like with all weeks leading up to the big UFC cards I am on the prowl for some good training video’s from the fighters that are on the card. I have been on the lookout for some good George St. Pierre training video but instead came across a great interview done for UFC.com.
Since I am out to help many of those trying to break into the sport or those looking to get to the next level I pulled a few key points from this interview that will help with your fighting career. When you want to be great at something you look to the best and figure out what they are doing and how they prepare, Take the knowledge you gain from these top notch people and then tailor it to you.
In this interview with GSP for his upcoming fight against Josh Koscheck he talks about using the knowledge he gained and putting it all together. There are a couple of important messages to take from this interview. One was getting out of your comfort zone. Many fighters continue to train with the same team and with the same training ideas fight in and fight out. This may work for a while but eventually it will fail a fighter. The more often you take yourself out of comfort zone the more likely you will succeed in a fight. In a fight there is no comfort zone so the more you are used to being out of it in general the better fighter and person you will become.
Another important point I picked out is all the different people he trains with. This gives him an advantage because he is now a wealth of knowledge and he knows how to put it all together. GSP invests in himself and his pursuit for greatness. This investment in himself has made him the dominant fighter he is today. So if you are an amateur trying to make it or you are trying to get to the next level in your career, then make the investment and watch how successful you will become.
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!
