MMA Training and UFC News

Shinya Aoki Demonstrates The Japanese Necktie

Tue, 23 Aug 2011 19:13:11 +0000

Grappling and MMA superstar Shinya Aoki shows how to pull off a cool choke from the knees position. Not to be confused with the Peruvian necktie, the Japanese necktie is basically a rolling guillotine that kind of reminds me of a brabo or D' Arce choke except that you sit to the opposite direction.

The video is in Japanese w/ out subtitles, but you'll have no problem picking up all the details as Aoki does a good job of visual istruction.

Greg Jackson Arm Bar From Guard Position

Fri, 15 Jul 2011 23:09:21 +0000

Greg Jackson, a world-class MMA trainer based in New Mexico, breaks down an effective version of the arm bar from guard. The method he shows for isolating your opponent's arm by pummeling through with the underhook then clamping down on the arm right above the elbow is highly effective.

How To Improve Your Rear Naked Choke Defense

Tue, 29 Mar 2011 17:02:54 +0000

One of the first attacks that you learn as a white belt in jiu-jitsu is the back choke, also called the rear-naked choke (RNC). But the fact that it is so basic doesn't mean that it is ineffective or somehow "primitive."

On the contrary, the back choke is one of the most used techniques that you will see in MMA and also BJJ tournaments. While many types of moves define different styles (ie. leg locks in Sambo, arm locks in Brazilian jiu-jitsu, throws in judo) the rear-naked choke may be the most common submission among all these styles.

What this means is that you will face the back choke no matter what type of grappling or fighting you do. The odds of someone getting to your back at some point are high. Also, if you're not comfortable with escaping from the RNC, then there are many offensive moves and escapes that you will never be comfortable learning or using because they mean exposing your back.

In any kind of submission fighting, just like in virtually any competitive team or individual sport, you have to feel that you can rely on your defense in order to be confident in using your offense.

With this being said, if there is one move to spend time on in the academy it would be the rear-naked choke escape. As with any escape, the key is to stay relaxed and to keep calm. Getting out of a bad position requires patience and the ability to move purposefully - this means NOT struggling wildly but making a series of small calculated moves. When you are caught, don't let your mind immediately jump to getting free, think instead of the first move you must do in order to eventually get free. Think methodically.

Those of you who think that only submission moves are worth spending time on have to realize the best way to learn how to beat a defensive move with your offensive is to learn the defense inside and out. While you're learning how to defend the rear-naked choke, you're also learning all the tricks that will be used against you by your opponent when you're trying to submit them.

There are a variety of rear choke escapes that end in either a good offensive position such as side control or mount, or even a submission. Here are some good clips:

Andre Galvao Rear Naked Choke Defense

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Octavio Couto Rear Naked Choke Defense

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Submissions 101 Rear Naked Choke Escape

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Learning Boxing Fundamentals: 3 Building Blocks of Boxing Training

Fri, 20 Jan 2012 18:00:54 +0000

Boxing is one of the most physically demanding sports, and therefore you require a varied training regime when you take it up. This is to work on your technique, agility, footwork and coordination. For those only just taking up the sport, training is more intense than just going for a run, or reading the instructions to play a game on PartyPoker or your Play Station.

You have to be dedicated and just like the song... "There's no easy ways out!" Not including bag training, here are three training types you should consider if you're serious about improving your boxing skills:

Shadowboxing

Shadowboxing allows you to prepare your muscles for an intense training session. You do not require a sparring partner. Instead you work on your own, to mentally prepare yourself for a future fight. Instead of practicing in the ring, you can use the mirror to observe your technique and get into a good fighting rhythm. There are two types:

The long method, in which you practice jabs and straight shots, rocking backwards and forwards.
The short method, where you practice short body shots and adopt a side-to-side motion to prepare for short punches.

Sparring

Most of your training will happen outside of the ring, but sparring will help you practice defensive techniques, and punches against an opponent while building up your stamina. Boxers use special gloves with more padding in training than those used in a real fight.

Skipping

Or jump rope, is a handy training technique to improve your footwork, coordination, endurance, speed and agility. Boxers use the rope in three minute sets to prepare for the endurance required in a fight. The types of rope training are:

'Running on the spot', lifting the rope over your head and running over it.
'Double unders', which have you doing the same, only with your feet together jumping both feet up at the same time.
'Criss cross' adds a challenge to training. You cross your arms and jump through the loop.

Watch Freddy Roach's Boxing Fundamentals: Part 1

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Watch Freddy Roach's Boxing Fundamentals: Part 2

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Watch Freddy Roach's Boxing Fundamentals: Part 3

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Watch Freddy Roach's Boxing Fundamentals: Part 4

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The 5 Most Effective Punches Used In Boxing

Mon, 31 May 2010 16:49:26 +0000

The most common punch in boxing is the jab. The jab is a quick forward punch thrown with the lead hand. The power comes from a quarter-rotation of the shoulders, while the position of the fist rotates through 180 degrees, bringing the lead shoulder up to guard the chin.

This is the most important punch in a boxer's arsenal as it is extremely quick and requires very little shift in stance compared to the other punches.

It is the punch that has the longest reach. Thus, it is used as a tool to gauge distances and set up follow up punches: if the jab is thrown but does not connect with the opponent, then the target is too far away.

As a tool to keep the opponent from moving in, the jab can be thrown repeatedly in front of the opponent so they cannot advance. As a tool to test the opponent's defenses, it can be thrown early on in a bout to measure the effectiveness, speed, and style of an opponent's defenses.

The Hook

This punch is thrown in a side arc with a bent arm. It can be thrown with either hand but is typically a lead hand punch. The boxer shifts the weight into the back foot, while rotating the hips and pivoting the foot toward the back, causing the arm to swing with the body in a lead hand hook. The power in a hook comes from the explosive rotation of the hips and shoulders allowing a large amount of bodyweight to be thrown behind the punch.

The classic hook is thrown in a horizontal plane, but the punch can also be thrown at a 45 degree angle (a "Mexican hook" or "shovel hook" or "hook to the ribs"), blending into the uppercut - practically halfway between the two, this punch is aimed at the rib cage (ideally just underneath).

Hooks are not parried but rather bobbed/rolled or simply blocked with the boxers guard against the head. This is very useful when aimed for the head or for the ribs or solar plexus, as the force from the hook tends to travel through a blocked head better than a jab.

The Uppercut

This punch is thrown upwards with either hand (although a rear hand uppercut is marginally more common). The uppercut travels vertically up the opponent's chest, underneath the guard and makes contact with the chin.

The power in the uppercut comes from the legs and hips. This can be a devastating power punch because even if it does not connect with the chin itself, it tends to lift up the chin of the opponent, which opens up a bigger target and causes the opponent to be off balance for a moment.

The Cross

Also known as a "straight right" or "right". This is a straight punch (with the dominant hand). The rear hand crosses the body, the shoulders rotate toward the target and the rear pivots along with the hips, a half-step forward can be manoeuvred, however many prefer not to do this and do not coach it, just as a jab can be thrown with a step (step-jab) or without.

The power in the cross comes from the rotation of the hips, the extension of the arm and the momentum this builds, as well as the weight behind the punch - a boxers weight transfers to his front foot so as to put the body behind the punch, however, they should always be able to resume a guarded stance immediately after the punch is thrown and never be off-balance.

The cross is the most powerful punch and is responsible for the majority of knockouts. It can be used to set up a hook, and it can be used as a counterpunch against an opponent's jab as the boxer slips to either side. The cross can be thrown right after a jab, creating the classic "one-two punch."

The Bolo

The "Bolo punch" is occasionally seen, more often in amateur boxing than professional, although it is used to great effect by some professional fighters.

The bolo is an arm punch which owes its power to the shortening of a circular arc rather than to transference of body weight; it tends to have more of an effect due to the surprise of the odd angle it lands at rather than the actual power of the punch. This is more of a gimmick than a technical manoeuvre, this punch is not taught, it is on the same plane in boxing technicality as is the Ali shuffle.

The Modern Boxing Stance

Mon, 31 May 2010 16:33:01 +0000

The modern boxing stance is a reflection of the current system of rules employed by professional boxing. It differs in many ways from the typical boxing stances of the 19th and early 20th centuries.

It's been stated that Americans adopted a more upright vertical armed guard (as opposed to more horizontally held, knuckles facing the ground guard as seen when looking at early 19th century boxers such as Jack Johnson, Joe Louis, etc.) due to the Americans' confrontations with the Filipino natives as a result of the Philippines Spanish-American war.

When engaged in hand to hand combat, the Filipinos would slash the wrists of the American soldiers, the Americans adapted by changing the guarded stance and is thus just one example of a boxing technicality evolving.

The boxer must stand with the legs shoulder-width apart.

The boxer places the lead foot (the left foot for a right-handed fighter, the right foot for a left-hander (southpaw) more forward than the back foot so the front foot's heel is in line with the back foots toes.

The toes point straight forward, towards the opponent.

The lead fist (the jabbing fist) is carried in front, half a dozen inches in front of the face at eye level (both arms should always be held straight and vertical - in line with the shoulders).

The back fist is held against the chin and the arm lies in place against the body to protect the rib cage.

Knockouts are usually scored with punches to the chin. Modern boxers can sometimes be seen "tapping" their cheeks or foreheads with their fist in order to remind themselves to kept their fists up in this defensive position (which becomes difficult during long bouts). The torso is kept straight and the chin is tucked into the lead shoulder (which is often kept tense to further protect the chin).

5 Shadow Boxing Tips

Mon, 31 May 2010 16:11:44 +0000

Everything that you do in your shadow boxing workout has a purpose. Here are 5 important tips when shadow boxing.

Tip #1. Train for form- proper body mechanics and form is important in developing effective power, speed and skill. Don't rush--- practice the drills you're having difficulty with and maximize your strengths.

Tip #2. Train for strength- Throw hard punches with your 2 pound hand weights. After 2 minutes, drop your hand weights and shadow box without it for 1 minute--- see the big difference.

Tip #3. Train for conditioning- Move around. Do lots of things in there. Don't forget your proper breathing. Throw a lot of combinations--- add multiple things to your boxing arsenal. Use your legs!

Tip #4. Train the core: Famous boxing quote--- "No abs, no legs. No legs, no fight!" Core strength and conditioning are important. Improve your balance and body mechanics through this.

Tip #5. Train YOUR WILL- the 4 tips above will not be enough motivation if the mind is not willing. You have to have the will to surpass yourself- -- train like a Champion!

The Importance of Shadow Boxing

Mon, 31 May 2010 16:01:06 +0000

Shadow boxing, together with static and dynamic stretches, usually begin a full 1-hour boxing workout. This prepares the muscles for a more physical activity. While doing shadow boxing, most boxers want to look at the mirror.

This is the time to check "if you look pretty" because if you don't, you must be doing something wrong.

For some, shadow boxing is a time to talk to the partner or trainer. Others tend to be flat- footed, thus not able to warm-up the lower body muscles. Some throw limited punches while on the other hand, some throw multiples. But very few think/ or have ever thought of it as a test of their will.

Yes, shadow boxing is a good test of one's will. It is because the shadow boxer has control over his shadow boxing performance. It is a question of how am I going to execute the shadow boxing drill--- the answers are limitless.

Shadow boxing can...

1. Teach focus- the concept of visualization can be applied. Boxer should think of himself as performing well in training or the ring. Imagination is a free perk, why not use it.

2. Separate the "men from the boys"- will you do a mediocre 2 rounds, or will you stand out from the rest and do your best? If you don't have the heart to do your very best, might as well re- examine your life.

3. Improve your boxing skills- In the boxing workout, it is all about improvement. Improving your shadow boxing skills will help develop your boxing skills in the ring.

4. Make you look "pretty"- Proper boxing form is such a beauty. This may be ones motivation to do well. Aim to look pretty in there--- that means you have improved on your overall boxing skills level.

5. Improve boxing conditioning- this activity, when done with intensity is great cardio. Suck your stomach in and it becomes a good core work. Use your hand weights and throw strong punches can improve your strength. Throw fast combos and you will improve your speed.

6. TEST YOUR WILL- The first 5 points are some benefits of this boxing drill. Striving for excellence in whatever you do makes you a champion. Muhammad Ali said it best: "I hated every minute of training, but I said, don't quit. Suffer now and live the rest of your life as a CHAMPION."

Tips on Becoming a Better Inside Fighter

Mon, 31 May 2010 05:52:54 +0000

Which is the best way to get inside of an opponents guard to use the shorter punches? As we know the inside fighter is the shorter stockier opponent who has a short reach and needs to close the gap, against a taller opponent to eliminate the taller opponent’s height reach advantage.

Here are 5 effective ways to become a better inside fighter.

#1. Punching Technique: Moving in with the Jab

This is one of the best ways I know of closing the gap and moving inside your opponent’s guard. Throw a double jab and close the gap between you and your opponent, then when in close switch to the shorter punches (hooks and uppercuts)

#2. Boxing Defense Technique: Dip Under the Jab

Time your opponents jab so that you can dip and move forward with a 1-2 body counter, then come up to the head with left right hook. The body punches generally lower the guard for a clean head shot. Moving forward under the jab should get you inside for the shorter hooks to the head.

#3. Punching Technique: Countering the Jab

You can also work off your opponents jab by countering with a 1-2 or double jab and moving inside to use the shorter punches.

#4. Boxing Defense: Moving in with Side Rhythm

Keep your head moving side to side in a bob and weave motion while moving forward, if your opponent throws a jab and you see an opening then counter with a hook. Move inside and use the shorter punches.

#5. Boxing Defense: Slipping the Jab

Slip the jab to the outside and step in with the right leg, right uppercut left hook. Stay inside and keep throwing short punches.

How to Fight a Slugger or Brawler

Mon, 31 May 2010 05:44:27 +0000

Sluggers or brawlers in boxing such as Mike Tyson are characterized as boxers whose main strength is their punching power. They just want to hit you, and if they can they’ll knock you out. They don’t worry about defense or being able to move a lot.

They generally (not always) don’t have great endurance because they get a lot of early knockouts. Because of this, sluggers have the potential of being very tough opponents when you are in the ring.

Here are 10 effective boxing tips for fighting against a slugger or brawler...

Boxing Tip #1 - Throw a lot of jabs and straight punches to keep a slugger off balance

Boxing Tip #2 - Don’t let a slugger get set and when he does step off to the side out of his punching range

Boxing Tip #3 - A slugger usually gets tired in the later rounds

Boxing Tip #4 - Make him pay with counter punches when he misses

Boxing Tip #5 - Use good movement around the ring and make him miss

Boxing Tip #6 - Use 1-2 when opponent moves in and move off

Boxing Tip #7 - Stick and move

Boxing Tip #8 - Use good lateral movement, bobbing side to side

Boxing Tip #9 - Use lots of jabs doubles and trebles

Boxing Tip #10 - Use straight punches

How to Throw a Left and Right Hook

Mon, 31 May 2010 05:30:03 +0000

The left and right hook combo is a highly effective and powerful punch combination to land in boxing. Here is a rundown of boxing tips on how to throw devastating lead and rear hooks.

How to Throw Left Hook to the Head

•Lower back heel to floor

•Transfer weight to rear leg

•Rotate lead leg, hips, left arm and shoulders clockwise

•Left upper arm should be 90 degrees from body

•Palm facing down or inward

•Rotate lead foot clockwise

•Keep right hand to guard

•Don’t hook past center line

•Violent twist from hips and shoulders

How to Throw a Right Hook to the Head

•Transfer weight to lead leg

•Rotate rear leg, hips, right arm and shoulders anti-clockwise

•Upper arm should be 90 degrees from body

•Right hand palm facing down and inward

•Rotate lead foot clockwise

•Keep right hand to guard

•Don’t hook past the centre line

•Violent twist from hips and shoulders

Hitting Your Target with the Left Jab and Right Straight

Mon, 31 May 2010 05:01:20 +0000

The left jab and right cross is commonly referred to as the "1-2 combo" and is one of the most used punch combinations. Other jab and cross combinations include jab, jab, cross (or 1-1-2) and jab, cross, jab (or 1-2-1). These punches are most effective when they land on your opponent's head, obviously. Here are tips on how to throw the left jab and right cross effectively in boxing.

How to throw a left jab to the head

The left jab is one of the most important punches to master. 80% of your point scoring will be with the left jab.

Left Jab Punching Technique:

•Snap the punch

•Left arm travels in a straight line to the target and back to guard

•Back heel off the ground

•Spring off back foot but keep feet planted

•Half twist lead shoulder and hips

•Twist left wrist on impact palm facing floor

•Hit target with surface area of last three fingers of fist

•Keep chin down

•Keep right hand to guard

•Punch straight from guard no telegraphing

•Aim for opponents chin

How to throw a right straight to the head

The right straight is a power punch because more force is delivered due to the hip rotation and rear leg pivoting/pushing involved.

Right Straight Punching Technique:

•Right hand travels in a straight line to the target and back to guard

•Back heel off the ground

•Weight is transferred to front leg

•Slight rotation of rear foot anti-clockwise

•Good rotation in hips and shoulders

•Rear shoulder comes past lead shoulder

•Twist right wrist on impact palm facing floor

•Hit target with surface area of last three fingers fist

•Keep chin down

•Keep left hand to guard

•Punch straight from guard no telegraphing

•Aim for opponents chin

Creating an Angle of Attack in Boxing

Mon, 31 May 2010 04:45:12 +0000

Learning how to punch at angles in boxing is part of taking your boxing to the next level. Here is a list of 6 basic ways to create angles in boxing. Once you've created the angle, you are in good position to throw the appropriate punch.

These instructions on creating boxing angles are for orthodox stance (or left foot forward stance). If you're a southpaw (right foot forward) just replace the word "right" with "left" and vice versa.

Boxing Angle #1: Pivot left

Step forward with left foot turned 90 degrees clockwise, then slide rear foot around

Boxing Angle #2: Pivot right

Step forward with right foot turned 90 degrees counter-clockwise, then slide lead foot around

Boxing Angles #3: Step Across Left

From your boxing stance, take a step to the left using your left foot, while the rear foot remains unmoved. This creates a new angle of attack for left jab.

Boxing Angle #4: Step Across Right

From your boxing stance, take a step to the right using your right foot, while lead foot remains unmoved. This creates a new angle of attack for the right cross.

Boxing Angle #5: Slide Step Left

•Step forward and to the left of your opponent

•Step with left foot and slide rear foot

•This creates a new angle of attack for the left jab

•Remember to maintain a good boxing stance

Boxing Angle #6: Slide Step Right

•Step forward and to the right of your opponent

•Step using right foot and push off while sliding rear foot forward

•This creates a new angle of attack for the right cross

•Remember to maintain a good boxing stance

Attacking and Punching at Angles

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Nick and Nate Diaz UFC 143 Open Workout

Thu, 02 Feb 2012 04:37:46 +0000

Nick Diaz does a light warm up with brother Nate Diaz for the media surrounding UFC 143.

Ankle Pick for MMA Takedown and Counter Techniques

Tue, 22 Nov 2011 13:35:53 +0000

Strong take down ability is probably the most important aspect of wrestling for MMA.; the take down changes the dynamic of a fight in bringing it to the ground. The ankle pick, one of the many ways to take down your opponent, is more of a precision and finesse technique that can be quite effective for fighters with good speed and reach. Here are two great videos showing both the ankle pick for MMA take down technique and how to counter it.

Ankle Pick for MMA Takedown Technique w/ Chael Sonnen

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How To Counter Ankle Pick in MMA w/ Roli Delgado

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Wanderlei Silva's UFC 139 MMA Training Camp: Part II

Thu, 17 Nov 2011 04:26:13 +0000

In part 2 of Wanderlei Silva's UFC 139 training camp, the former Pride Champion shares some inspirational words on following your dreams and overcoming adversity...

Wanderlei Silva's UFC 139 MMA Training Camp: Part I

Thu, 17 Nov 2011 03:53:30 +0000

Watch Wanderlei Silva's MMA training camp footage taken in the weeks leading up to his UFC 139 fight with Cung Le. Wand talks about how his aggressive fighting style developed early on, how he got into MMA and eventually the UFC. Great retrospective from the legend himself...

Alistair Overeem MMA Training Highlight

Wed, 09 Nov 2011 14:26:17 +0000

Amazing video showing highlights from Alistair Overeem's MMA training camp.

Nick Diaz Demonstrates Standing Kimura Technique

Fri, 16 Sep 2011 13:54:21 +0000

The guys over at Damage Control MMA had Nick Diaz in to demonstrate some awesome and effective MMA and BJJ techniques. In this video, Diaz goes over how to use the kimura to take down an opponent who has you in a standing body lock from behind. Diaz in only one of the few BJJ black belts under the legendary Cesar Gracie.

Shogun Rua Strength & Conditioning Routine for UFC 134

Thu, 25 Aug 2011 22:50:50 +0000

Mauricio "Shogun" Rua trains with renowned strength and conditioning specialist Todd Norman. Shogun uses cutting edge technology, including Nike Vapor Strobes, special glasses that flash intermittently, temporarily impairing his vision. The glasses make it more challenging when working on reaction speeds and avoiding strikes. When the glasses are removed, Shogun is able to react faster through heightened visual focus and awareness.

The Most Effective Boxing for MMA Style

Fri, 05 Aug 2011 20:11:17 +0000

Every MMA fighter knows how to attack, and most know how to defend, but the best should be able to do both at the same time.

Seamlessly transitioning back and forth between your offense and your defense is called counter-punching. And it's the best way to box for mixed martial arts (think Frankie Edgar or Anderson Silva).

What IS counter-punching?

Offense is simple enough; you try to hit the other guy. So is defense, you try to not get hit by the other guy.

With counter-punching you try to hit the other guy, evade his attack, and return fire (which is called countering)--then be prepared to do that over and over and over again.

Every offensive option leaves a defensive gap that can be exploited by a counter shot. To counter, you defend the punch they throw with whichever defensive movement that allows you to stay in range to deliver a blow in return.

You see this all the time: Fighter A attacks, Fighter B backs up out of range so he can't get hit.

Defensively that's fine to do, but wouldn't it be more effective if Fighter A attacks, and Fighter B takes a step to the side and throws a punch of his own?

I think it would.

Well, what ends up happening when you get really good at this? Let's say after every jab your opponent throws you not only make him miss, but you pop him in the face for your troubles.

Guess what?

He's not going to throw that jab anymore. If you start taking away his desire to throw certain punches it'll make it a heck of a lot easier to win.

Counter-punchers are best when matched against fighters who come right at them. So when matched against another counter-puncher they have the tendency to get booed. Anderson Silva comes to mind. He’s electric to watch until they put him in there with a fighter who lays back.

You don’t want to be THAT guy…so I have a remedy.

Be an aggressive counter puncher.

A traditional counter-puncher lays back and baits you to attack by dropping some of his defenses so he can counter.

But I prefer to be first. I think you should be the aggressor.

So how do you do both?

I'll tell you.

Always attack under the assumption that your opponent will fire back. Be aware of the possible counters he may throw. Then defend those shots and launch a counter attack of your own.

That's the basic flow of an aggressive counter puncher...attack-defend-counter.

But don't get ahead of yourself - countering comes last.

As a mixed martial artist looking to improve your boxing skills, there's a natural progression you have to follow. Get good at punching, get good at defending, and then get good at transitioning back and forth between the two.

Counter-punching is more of an advanced tactic, but it is something that you need to be aware of and slowly move towards. Focusing on countering before establishing a solid foundation in both offense and defense is like trying to run before you can walk. You won't get very far and it will hurt.

On the other hand, master the basics first then work on your counter-punching and you'll find yourself literally one step ahead of your sparring partners and opponents.

Remember, a good counter-puncher can hit, while avoiding being hit.

How does UFC middleweight champion Anderson Silva pick apart his opponents with almost surgical precision?

You guessed it.

His amazing countering ability.

Ready to bring your boxing for MMA skills to a new level?

You can by following a targeted training program that combines professional boxing fundamentals with highly effective counter-punching combinations designed just for MMA.

You'll find out exactly what to do, including how to put together a customized training plan in Anderson Silva's Boxing for MMA.

Michael Bisping Teaches MMA Striking Basics

Sun, 17 Jul 2011 12:35:29 +0000

Outspoken British UFC fighter Michael Bisping goes over some very basic striking fundamentals and combinations for MMA. This includes landing kicks with your shin and not your ankle/foot and how to secure the Muay Thai clinch.

Ryan Bader Double Leg Takedown for MMA

Sun, 10 Jul 2011 14:52:16 +0000

ASU wrestler turned UFC lightweight rising star demonstrates a version of the double-leg takedown he adapted for MMA. When he shoots in, he steps to the outside with his head to the same side as his lead leg. This helps to prevent getting caught in a guillotine and puts you in better position to land in side mount once on the ground.

UFC on FUEL TV 1: Sanchez vs. Ellenberger Recap

Thu, 16 Feb 2012 04:08:16 +0000

The UFC headed to Omaha, Saturday, for the first installment of UFC on FUEL. Resident wild man Diego Sanchez headlined the card in a bout against Jake Ellenberger. Stefan Struve and Dave Herman co-headlined the bout. The following is what took place:

TJ Dillashaw def Walel Watson by decision (Rd 3)

In the main cards first bout, TUF alumni TJ Dillashaw took on Walel Watson. After coming up short on TUF 14, Dillashaw apparently had an ax to grind. He took out his frustrations on Watson, opening with a superman punch and immediately taking him down. From there it was all Dillashaw all day. Putting on a ground and pound tutorial, Dillashaw dominated Watson eventually winning the lopsided match 30-25, 30-25 and 30-26.

Stipe Miocic def Phil de Fries by TKO (Rd 1)

In the second bout of the night, Stipe Miocic knocked out fellow wrestler Phil de Fries in just 43 seconds. In what was predicted to be a wrestling-heavy affair, the fight never had a chance to get to the mat. De Fries tried to get the fight in to his comfort zone and found a bit of success before eating a big right hand for his troubles. De Fries stumbleb back, fell, and was saved as the referee waved off the fight. Miocic remains undefeated and adds the first blemish to de Fries' previously undefeated record.

Ronny Markes def Aaron Simpson by split decision (Rd 3)

In a bout that made each judge earn their game checks, Ronny Markes ultimately edged out Aaron Simpson in the nights third fight. In an action-packed first round both fighters were wobbled and it was Simpson that dished out the majority of the punishment. Markes landed a key takedown in the second and delivered some punishment of his own. The third and decisive round saw a plethora of haymakers and one takedown by Markes which likely won him his sixth straight fight.

Stefan Struve def Dave Herman by TKO (Rd 2)

In the night's co-main event, Stefan Struve took on and out worked Dave Herman. The fight started out slowly with Struve seemingly uninterested and passive. Herman capitalized by being the aggressor and landing the majority of the strikes. Round two opened with Struve opening up as Herman tired. Struve dropped Herman, rolled in to the mount and finished the fight. With the win, Struve likely earned “Top 10” status. Herman's 3-fight-win streak is doneski.

Jake Ellenberger def Diego Sanchez by unanimous decision. (Rd 3)

In the night's main event, Diego Sanchez took on Jake Ellenberger. Sanchez did everything he could to make this heavily anticipated bout a classic. Both fighters spent the majority of round one finding their ranges and opened up with a flurry at the end. Ellenberger spent the rest of the bout patiently waiting for Sanchez to press forward and counter him. The only flaw in that plan was that he's fighting Diego Sanchez. In a wild third round, Sanchez had Ellenberger rocked for the entire frame and provided what should go down as a classic fight. Ellenberger continued his counters and it was his cautious approach that took the first two rounds, arguably the third, and ultimately the fight.

UFC on FUEL TV 1 Preview and Predictions

Tue, 14 Feb 2012 04:16:06 +0000

The UFC is making its way to Omaha, Wednesday, for UFC on FUEL TV 1. The FOX alternative, alternative station is housing the first installment of the series with a headlining bout between Diego Sanchez and Jake Ellenberger. Rounding out the sort-of free card are bouts featuring TJ Dillashaw and Stefan Struve. Let's take a look:

TJ Dillashaw vs Walel Watson:

In a classic striker vs submissionist match, TUF alum Tj Dillashaw takes on Walel Watson. As always, for either fighter to win, they'll need to rely on their strengths. In order for Dillashaw to get the push he needs, he'll need to pull something new out of his bag of tricks and likely pull out a definitive win. Prediction: Dillashaw by TKO

Stipe Miocic vs Phil de Fries:

In a battle of undefeated heavyweights, Miocic takes on fellow wrestler de Fries. This clash of undefeated unknowns is sure to be a good one, if only to watch Bruce Buffer mangle their names. Look for the fight to stay on the ground with one slip-up resulting in the fight being stopped. Prediction: De Fries by decision.

Aaron Simpson vs Ronny Markes:

It has been over a year since Aaron Simpson has graced The Octagon with his wrestling skill. Before the time off, he strung together a three fight win streak. If he can shake off the ring rust, he should be able to put those skills on display against Markes, reminding people exactly what “A-Train” is capable of. Prediction: Simpson by submission.

Stefan Struve vs Dave Herman:

In the night's co-main event, bean-stock-climbing Stefan Struve takes on Dave Herman Under special skills Herman lists “Good at spelling” and “Will eat just about anything”. With his skill set, he won't need much more than that to take Struve out. Struve's frame is troublesome for a lot of fighters but he's been around long enough for opponents to figure out ways around that. Herman's done his homework and knows a win over Struve means a step up to the bigs. Prediction: Herman by decision.

Diego Sanchez vs Jake Ellenberger:

In the night's main event, Sanchez takes on Ellenberger in what has potential to be the fight of the year. Both Sanchez and Ellenberger push an insane pace and are as evenly matched as any fighters in the organization. It's almost impossible to give either an edge. One thing is for sure, the fans are the real winners here. Prediction: Ellenberger by TKO

Watch UFC on FUEL TV 1 Preview

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Watch UFC 143 Diaz vs. Condit Highlight Reel

Fri, 10 Feb 2012 13:58:44 +0000

Action-packed highlight reel from UFC 143: Diaz vs. Diaz - how did you score the controversial main event!?

UFC 143 Nick Diaz vs. Carlos Condit Results Recap

Sun, 05 Feb 2012 06:00:26 +0000

The UFC made it's way back to Las Vegas, Saturday, for UFC 143. The event, which was held at the Mandalay Bay Events Center, featured a headlining bout between Carlos Condit and Nick Diaz for the interim welterweight championship. The following is what transpired:

UFC 143 Main Card Results:

Ed Herman def Clifford Starks by submission (rear-naked-choke, Rd 2):

In the night's first fight of the night, Ed “Short Fuse” Herman took on wrestling ace Clifford Starks.

In an action-packed brawl, both fighters found success early on their feet and on the ground. After a beautiful take down in the middle of the second round, Herman transitioned seamlessly to the mount, took Starks' back, and sunk in the rear-naked-choke.

With the win, Herman has put together a shiny new resurgence of sorts. Starks suffers the first loss of his MMA career.

Renan Barao def Scott Jorgensen by unanimous decision (30-27 Rd 3):

Two top Bantamweights clashed in the second fight of the night as Scott Jorgensen took on Renan Barao.

The fight opened with a flurry of punches from Barao, which were all countered instantly by Jorgensen. As the pace slowed slightly, it was Barao's leg kicks, 7 in the first round alone, that slowed the Wolverine-like pace of Jorgensen.

Feeling the effects of Barao's kicks, Jorgensen wisely pulled guard mid-way through the second round and worked a number of submissions to no avail. After abandoning that, the fight returned to the feet where Barao opted to again punish Jorgensen's legs like they owed him money.

The third round opened with more of the same frustrating jabs from Barao. Confident that he had done enough to win a decision, Barao wisely stayed on the edge, kept his distance, and all but put his palm on Jorgensen's head, holding him at arms reach and letting him swing wildly.

With the win, Barao has now won five in a row, cementing his position as a top contender. The loss snaps Jorgensen's two fight win streak.

Josh Koscheck def Mike Pierce by split-decision (Rd 3):

In the night's third fight, wrestler-turned-striker Josh Koscheck took on wrestler-turned- um, wrestler? Mike Pierce.

The first round started out slowly as both fighters took turns pressing each other against the fence. After a referee-induced separation, both opened up which lead to a heavy handed exchange until the sound of the horn.

Round two saw more of the same with Pierce remaining looser and more fluent while Koscheck stayed stiff with his right hand locked and loaded. A grazing left hand opened up a cut on Pierces' hairline and as he was checking the wound, Koscheck landed the first take down of the fight holding the position until the end of the round.

The final round started with Pierce landing a take down of his own which was immediately nullified as Koscheck got back to his feet. After some dirty boxing and a brief battle for position in a clinch, Koscheck found a home for that right hand and followed it up with another take down which is what likely earned him the decision.

Fabricio Werdum def Roy Nelson by unanimous decision (Rd 3):

In the night's co-main event, a very svelte Roy Nelson, and his mullet, took on MMA legend Fabricio Werdum who is fighting for the first time in The UFC since 2008.

After a brief feeling out process, Nelson wiffed on a big right hook and fell to the mat under his own power. Werdum pounced, immediately taking Big Country's back. Nelson scrambled out and ate some vicious knees for his troubles, opening up an incredible gash on the bridge of his nose. Nelson unloaded his trademark right hook sending Werdum to the ground with a heavyweight thud ending the first frame.

The second round saw a handful of crushing leg kicks from Werdum followed up by some pace-slowing knees. Both fighters appeared to be setting something up, which didn't come until :30 left in the round when Nelson again unleashed a combination which left Werdum retreating until the horn sounded.

A dominate round three was turned in by Werdum which saw a plethora of well placed kicks, knees, and punches. Nelson attempted to counter as best he could, but it was no use as Werdum earned the definitive unanimous decision victory.

With the win, Werdum's job is secure in the organization and likely will be in the title mix. Nelson has now lost three of his last four fights.

Carlos Condit def Nick Diaz by unanimous decision (Rd 3):

In the night's main event, former WEC champion Carlos Condit met former Strikeforce champion Nick Diaz to determine who would emerge the interim UFC welterweight champion.

The first of five scheduled rounds opened up with Diaz pressing forward with his trademark punches in bunches style. Diaz threw in a few heavy leg kicks for good measure and had Condit retreating for the majority of the opening frame.

Condit started the beginning of round two with a combination of flashy, but ineffective flying knees and spinning back fists. Diaz dropped his hands, baiting Condit to engage in his style of brawl but Condit remained calm and continued at a workmanlike pace for the remainder of the round.

Round three opened with Condit using the cage to his advantage, cutting off angles and landing some good shots then immediately retreating. Condit proved the smarter fighter in the third round, likely winning the round.

As the fight headed in to the championship rounds, Condit continued his steadfast, defensive approach, stuffing the only take down of the fight and landing the crisper combinations, slowly winning over the judges.

With the final five minutes ticking away, Condit turned up the pace by getting his shots off first and again, backing out. Diaz landed the only take down of the fight with a minute remaining, looking for a rear naked choke. Time was not on Diaz's side though, as the final horn sounded in the middle of the submission attempt leaving the final say to the judges.

With the win, Carlos Condit becomes the UFC interim welterweight champion and earns an actual shot at a healthy Georges St. Pierre.

Not to be outdone, an emotional Nick Diaz “retired” in his post fight interview.

UFC 143 Diaz vs. Condit Preview and Predictions

Fri, 03 Feb 2012 00:40:52 +0000

The UFC is heading back to Las Vegas, Saturday, for UFC 143. The interim welterweight belt is up for grabs as Carlos Condit takes on Nick Diaz. Resident punchline Roy Nelson takes on returning superstar Fabricio Werdum in the co-main event. Let's take a quick look at some UFC 143 predictions:

Main Card:

Clifford Starks vs Ed Herman:

Clifford Starks puts his undefeated record on the line against resurging middleweight Ed Herman. Herman's BJJ looked great in The Ultimate Fighter finale which is key because Starks' strength- wrestling- plays right in too that. Look for Herman to go after a submission victory at the first chance he gets and look for Starks to give him plenty. Prediction: Herman by submission.

Scott Jorgensen vs Renan Barao:

Don't look now but Scott Jorgensen has won 7 of his last 8 fights, and is riding a 2 fight win streak. Renan Barao is also flying high with four straight wins. In fact, Barao has only lost 1 of his 30 fights. Jorgensen is known for his submissions and Barao is known for his winning. Look for the fight to remain on the feet and for Barao to get his licks in. One mistake though, and it'll be Jorgensen's night. Prediction: Jorgensen by submission.

Mike Pierce vs Josh Koscheck:

In what is sure to be a wrestling-heavy affair, Mike Pierce takes on Josh Koscheck in the third fight of the night. For Kos' to have a chance at winning the bout, he'll need to rely on his ever-improving stand up. All and all, Pierce is a good fighter. He might even be a great fighter. But Kos knows that he's not fading in to the twilight of his career without making at least one more run at a belt. Whether it's at 170 or 185 is up to him. Prediction: Koscheck by decision.

Roy Nelson vs Fabricio Werdum:

In the night's co-main event, the recently “slimmed down” Roy Nelson will be trading blows with the returning veteran Fabricio Werdum. Both fighters have been around the game for a long, long time so don't expect any switcharoos here, just a good old fashioned MMA brawl. Even though Werdum's standup may be technically better, Nelson just needs one tiny window to unleash his trademark hook. Despite his waterbed exterior, Nelson is no slouch on the mat. Either way this fight goes, whether it be on the ground or standing, Nelson has the advantage. Prediction: Nelson by TKO

Nick Diaz vs Carlos Condit (For interim welterweight belt):

In the night's main event, Nick Diaz and his scowl take on Carlos Condit. Condit has been on a fighting roller coaster. He's been scheduled and rescheduled enough times to get in to even the best fighters head. Diaz, on the other hand, knows who he's fighting and what he's fighting for- a shot at GSP. The interim welterweight champ just means you're not the champ yet, according to Diaz. Diaz is used to bullying fighters and brawling out a win but he better be careful. Prediction: Condit by decision.

Watch UFC 143 Extended Preview:

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Watch Countdown to UFC 143: Diaz vs Condit

Thu, 02 Feb 2012 04:30:27 +0000

Countdown to UFC 143 takes a closer look at the main event card that includes Nick Diaz vs. Carlos Condit and Fabricio Werdum vs. Roy Nelson.

Watch UFC Primetime Diaz vs. Condit UFC 143

Thu, 02 Feb 2012 04:19:00 +0000

UFC Primetime: Diaz vs. Condit takes a closer look into the personal lives of both fighters headlining UFC 143 in a fight for the interim welterweight championship belt.

UFC on FOX 2: Evans vs. Davis Results Recap

Sun, 29 Jan 2012 03:35:20 +0000

The UFC headed back to The Windy City Saturday for UFC on Fox 2. In between stuffing their faces with hot dogs and deep dish pizza, light-heavyweights Rashad Evans and Phil Davis fought to determine who will take on Jon Jones. Chael Sonnen and Michael Bisping took second billing to determine the number one contender in the middleweight division. Damian Maia and Chris Weidman rounded out the night.

Let's take a look at what went down:

Notable Prelim:

Evan Dunham def Nick Lentz via TKO (doctor's stoppage)

For the second straight outing, grappling ace Evan Dunham utilized his stand up to make the doctor call the fight off. After a round and a half of back and forth solid MMA, Lentz and Dunham stood toe to toe and exchanged blows and smiles. A gash under Lentz's left eye proved enough for the doctor to step in a stop the fight. Dunham has a two fight win streak and Lentz now has a two fight losing one.

Main Card:

Chris Weidman def Damian Maia via Decision

In the night's opening bout, submission expert Damian Maia and wrestling ace Chris Weidman opted to stand and exchange for three rounds. Weidman landed some good strikes and more take downs while Maia insisted on standing up despite his major skill set. After a grueling fifteen minutes, the exhausted fighters waited for the judges decision. Weidman took the fight by split-decision, much to the surprise of Maia. Weidman remains undefeated, Maia slips to 1-2 in his last three fights.

Chael Sonnen def Michael Bisping via Decision

In the second fight of the night UFC bad boy Chael Sonnen took on Michael Bisping for a number one contenders bout. Sonnen utilized his wrestling to out-point Bisping. Sonnen smothered the Brit against the cage and on the ground but the fight was far from one sided. Bisping looked like he surprised Sonnen with some good strikes and excellent defense but it was not enough to stop The Mouth. With the win Sonnen takes on Silva this summer, Bisping sees a four fight win streak snapped.

Rashad Evans def Phil Davis via Decision

In the night's main event, Rashad Evans out-pointed Phil Davis and earned a fight against Jon Jones for his troubles. Davis looked like a fish out of water for the majority of the fight and was unable to do any real damage. Evans played it safe for all five rounds to likely ensure the prized fight against Jon Jones. With the loss, Davis sees his undefeated record snapped while Evans has now won four in a row.

UFC on FOX 2 Evans vs. Davis Predictions and Preview

Fri, 27 Jan 2012 00:50:43 +0000

The UFC is heading to The Windy City for the second fight on FOX. The fight is headlined by a number one contenders bout between Phil Davis and Rashad Evans. UFC on Fox 2 is co-headlined by the middleweight number one contenders bout between Chael Sonnen and everybody's favorite redcoat, Michael Bisping.

The three fight card is rounded out by a bout between Demian Maia and undefeated Chris Weidman. Let's take a stab at picking some winners.

Notable Prelim:

Evan Dunham vs Nick Lentz:

After back to back losses to Sean Sherk and Melvin Guillard, Evan Dunham was quickly going from contender to pretender. After out-striking Shamar Bailey on the way to a decision win, Dunham is slowly starting the long climb back up the lightweight ladder. Nick Lentz knows all to well what Dunham is going through. After a four fight win streak was snapped with an overturned loss to Charles Oliveira and another loss to Mark Bocek, Lentz is looking to climb back up the same ladder as Dunham. If Lentz can avoid going to the ground with Dunham, he'll win the stand up war. Prediction: Lentz by decision.

Main Card:

Demian Maia vs Chris Weidman:

There's a new submission guru in the middleweight division and his name is Chris Weidman. Maia has had a choke hold on the submission game within the division for a long time and if Weidman isn't careful, he'll just be another name in Maia's win column. In Weidman's official UFC page under “strengths” he lists “quick learner” which is good because Maia is about to take him to school. Prediction: Maia by submission.

Michael Bisping vs Chael Sonnen:

Don't look now but Michael Bisping is riding a four fight win streak. And, even more impressive, those wins actually came against good fighters. Despite what Chael Sonnen says, the winner of this fight is looking at a bout with Anderson Silva so there is a lot riding on this fight. Frankly, Sonnen wants this win more than Bisping does and Sonnen gets what Sonnen wants. Let's just hope Sonnen wants a knockout. Prediction: Sonnen by decision.

Phil Davis vs Rashad Evans:

In the night's main event, Rashad Evans and Phil Davis square off in a fight that has a welcome back type of feel to it. Both Evans and Davis has been riddled with injuries which have kept them sidelined for a combined year and a half. Both fighters claim to be at 100% and are itching to get back in the mix. Phil Davis' workmanlike approach to fighting may not be as flashy as Evans' but it's been getting the job done. Both fighters are decorated wrestlers so the fight will likely remain on the feet giving the slight edge to Evans. It'll be rusty, it'll be herky-jerky, but it'll be a good, tactical fight. Prediction: Evans by decision.

Watch Chael Sonnen vs. Michael Bisping Preview

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Watch Rashad Evans vs. Phil Davis Preview

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UFC on FX 1: Guillard vs. Miller Results Recap

Sat, 21 Jan 2012 03:45:11 +0000

The UFC headed back to Nashville, Friday, for UFC on FX 1. Melvin Guillard took on Jim Miller in the main event of the evening. Duane Ludwig with Josh Neer in the co-main event. Mike Easton and Jared Papazian squared off and heavyweights Pat Barry and Christian Morecraft clashed. Here's a quick recap of what went down:

UFC on FX 1 Main Card Results:

Pat Barry def Christian Morecraft via TKO

In the night's first fight on FX Pat Barry took on Christian Morecraft. Barry was in need of a win and got one, but not before struggling first. Morecraft, and his size advantage, took it to Barry early and got the mount and a submission attempt. The veteran Barry proved too sly for Morecraft and eluded his attempts. Barry finally connected with a vicious right that sent Morecraft to the ground and ended his night.

Mike Easton def Jared Papazian via Decision

In the second fight of the night, Bantamweights Mike Easton and Jared Papazian did their best imitation of a hockey fight for the better part of three rounds. The always electric Easton proved the aggressor for the majority of the fight but it was Papazian that landed the cleaner, bigger shots. The fight likely came down to the third and final round where Easton avoided the take downs and continued to push the pace.

Josh Neer def Duane Ludwig via Submission

In the third fight of the night, Josh Neer took on Duane Ludwig. The highly anticipated fight lived up to expectations for all of four minutes. Neer continuously ate punch after punch until he found what he was looking for, took Ludwig down and wrapped up a guillotine choke that left Ludwig unconscious. Neer has now won six in a row, two inside the UFC.

Jim Miller def Melvin Guillard via Submission

In the night's main event, perennial contenders Jim Miller and Melvin Guillard squared off to get back in to the title hunt. After landing two big flying knees, Guillard had Miller in trouble early but after the early onslaught, Miller took over. Giving up his position with another big knee, Guillard got taken down and Miller scrambled in to a back mount and slipped in a guillotine choke, forcing Guillard to tap. Guillard has now been submitted in his last two fights, Miller has now won eight of his last nine.

Functional Squats to Improve MMA and Wrestling Conditioning

Thu, 19 Aug 2010 05:07:51 +0000

A dynamic MMA training or wrestling conditioning program should include deep squats using both bodyweight and added resistance, as well as unstable surfaces. The reason being is deep squats simulate changing levels.

Changing levels basically involves squatting down in a forward motion so you’re in good position to attack an opponent’s leg(s) for a takedown. Level changing forms the basis of the folkstyle type of wrestling you see in high school and college wrestling. Takedowns are at times attempted when the feet are moving or off balance. Level changing on unstable surfaces such as air pillows can simulate the instability involved with shooting in for a takedown.

Traditionally used as a wrestling conditioning drill, wrestler squats differ from regular bodyweight squats due to the involvement of leaning forward, which you should not do for regular squats. Leaning forward adds the functional training component to the squat, however you place a lot of stress on your lower back and knees if you are not conditioned or have injury. With that being said, wrestling squats should not be attempted if you have back or knee issues.

Before going into more detail, I’d like to add a comment about exercise tempo for wrestler squats. Start off slow and focus on the form described below and maintaining balance throughout the whole range of motion. Eventually, you want to be able to change levels as fast as you would in a real situation. If you’ve never squatted before or haven’t recently, try these without the pillows.

Level changing on air pillows (feet square) - Step onto air pillows (you can actually use normal pillows or sofa cushions as well) and establish an upright stance, knees slightly bent with hands together in front of chest, palms facing forward. Keeping back straight and head up, squat down leaning forward so that back of elbows touch the knees at the bottom of the movement. Return to starting position. Get into a good practice of keeping your head up to help with your squatting form and most importantly so it becomes second nature in your wrestling or MMA training. Any decent wrestler will snap your head down the second you look down at the mat.

Level changing on air pillows (feet staggered) - Establish same stance as above except with feet staggered front to back about a shoulders width apart. Squat down leaning forward so that knee comes between both elbows and makes contact with the same side shoulder. After finishing the last rep, immediately switch legs so that the rear leg is now forward and repeat.

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If you're a beginner start off by doing 10 reps in each position for a total of 30 reps. The key is to not take a break in between changing positions. By the time you can do 50 reps in each position your lower body anaerobic endurance will be quite impressive. Doing wrestler squats as a warm-up before every wrestling or MMA training session and after when you're body is exhausted will set you apart from the rest.

Here is a quick rundown of how this functional training exercise can help improve your wrestling and MMA:

	Physiological benefit	Functional training benefit
Wrestling and MMA	Increases lower body coordination, stability and muscular endurance	Improved ability changing levels to set up a takedown while moving or off balance Improved ability to re-shoot off a failed takedown attempt

Stability Ball Core Push-ups and Reactive Stabilization

Fri, 13 Aug 2010 18:30:44 +0000

Stability ball core exercises are a necessary component of any serious MMA training or combat fitness program. Pushing off an unstable surface requires upper body stability, particularly from the wrist, elbow, and shoulder joints. A weakness in any of these areas can compromise the whole movement and lead to injury.

Whether striking an opponent or controlling him/her on the ground, stability and strength of these joints is of utmost importance for effective performance and injury prevention. As far as functional core exercises go, the stability ball pushup and reactive stabilization are at the top of the food chain for improving core stability throughout the entire body.

The following stability ball core exercises can be implemented into any MMA training, BJJ training, MMA fitness, or combat fitness workout routine. They range in difficulty with the one-handed reactive stabilization being the most difficult, as you will see in the video below. The good news is that after doing more advanced stability ball core exercises like these, you will develop amazing core strength and stability.

Having a well developed core improves almost every aspect of your overall physical ability including strength, power, and stability. If you’ve trained your core, especially as part of BJJ/MMA training or for combat and MMA fitness, you’ll definitely know how good it feels to have functional core strength and stability.

New to functional core exercises? Don’t worry. Just start off slow and try the modified versions of these stability exercises. I’ve listed the modifications below to allow you to safely and effectively work up to full difficulty.

How to Perform Stability Ball Push-up

Assume push-up position with both arms fully extended on stability ball. Position hands slightly outward so that thumbs are pointing at about a 45 degree angle away from your body. Slowly descend then push up focusing on maintaining control during the entire motion.

Easier version – Perform stability ball push-up with knees on the floor.

How to Perform Reactive Stabilization (Two-handed variation)

To add some spice to the stability ball pushup, at the top of the push-up position, fall freely on top of the ball landing on your chest. This will propel you upwards. As soon as you reach the highest point of launch, immediately place both arms (semi-extended) back onto the ball and hold until you have full stability and arms fully extended. This is called reactive stabilization, a term MMA strength and conditioning coach J.C. Santana created.

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Easier version – Lay on stability with arms out of the way. Push off stability ball using both hands and push up as high as you can without losing control. Once you reach that point immediately take your arms out from underneath you and fall on the ball. After you are fully balanced, repeat the same motion.

How to Perform Reactive Stabilization (One-handed variation)

A more advanced and highly difficult variation involves achieving reactive stabilization with a single arm. Even if you have great functional core stability and strength, this exercise will be difficult and may take several tries to just complete one. This is definitely one of the more advanced stability ball core exercises out there, but the benefits are well worth practicing it over and over.

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Here is a brief description on how these stability ball core exercises can improve your combat and MMA conditioning:

	Physiological benefits:	Functional training benefits:
Jiu-jitsu and MMA	Increases upper body stability and strength	Keeping opponent down during escape attempt
Wrestling and MMA	Increases upper body stability and strength	Pinning down opponent during scramble Scrambling from being down on all fours

Learn To Be Heavy: The Superman Hip Drill

Fri, 23 Jul 2010 14:27:27 +0000

The Superman hip drill helps you with getting used to grinding your hips into your opponent in MMA, wrestling or jiu-jitsu. This constant hip pressure makes one “heavy” on the opponent and minimizes space that can be used by opponent to escape.

It also helps in preventing sweeps and reversals because that is hard to do when you always keep your center of gravity (the hips) low. This MMA/jiu jitsu/wrestling drill is essential to any conditioning program.

Here is a rundown of the variations of this functional training exercise:

Supermans (both sides of hip)

Begin exercise lying in prone position with arms and legs spread out. Simultaneously lift upper and lower body off the ground while forcefully extending hips downward. Imagine all body weight being placed on the hips and transferred to the ground at top of movement. Return to starting position and repeat. See video below

Supermans (one side of hip)

Starting position same as above. Simultaneously lift opposing arm and leg off floor while extending same side hip as leg being lifted downward into the ground. After a set of repetitions on one side, perform repetitions on opposite side. See video below

Supermans on Bosu ball

Same movement as above exercises, except there is increased difficulty in having hips over the Bosu as instability is introduced. This variation creates an unstable environment beneath you similar to when your on top of your opponent in an effort to maintain balance and control.

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	Primary benefits:	What it helps with:
Wrestling	Increases core stability when hips are extended	Pinning down opponent Keeping opponent tight to advance Preventing opponent from escaping under
Jiu-Jitsu	Increases core stability when hips are extended	Controlling opponent in side control and mount positions Preventing sweeps and escape

Stairs Sharks: Killer MMA Conditioning Crawl

Mon, 19 Jul 2010 07:21:23 +0000

You've heard of bear crawls? Well, these are stair sharks. Do this exercise at your own risk. Seriously. This is a more advanced conditioning exercise that requires a decent amount of core strength and stability. You definitely could faceplant if your arms give out and that wouldn't be good.

I never thought stairs could be so fun.

I learned this brutal exercise from American Top Team wrestling coach Jason Kelly. He would take the guys who wanted to specifically work on conditioning after an already grueling 2 hour wrestling / MMA training session and do stuff like you see here. Good times.

Watch Out For Stair Sharks

I owe most of my wrestling and fight conditioning to Jason; that dude is a machine and anyone that's trained with him out of ATT will agree. This exercise, which he referred to as "stair sharks", emphasizes upper body/core strength and stability through dynamic forward and rotational movements. Basically you're working your core at a decline which places most of the load on your arms, chest and shoulders. On top of that your walking your body forward as you go down the flight of stairs. Functional upper body/core strength and stability will significantly improve after incorporating these into your workout or jiu jitsu, MMA training, etc.

Try one flight of stairs at first to get the feel of it. If you can do more then run up the same flight and crawl back down or just continue crawling down if there is another flight below. If you can go down 15 flights without your knees or hips touching the ground, then you're pretty hardcore. You'll get plenty of people looking at you like you're crazy when doing these, but in a good way.

Click on the images below to get more details on how to do stair sharks. Good luck with these!

{gallery}stair_sharks{/gallery}

In case you'd like to know, here is the kinesiology and biomechanics info for the stair sharks exercise.

PRIME MOVERS

Pectoralis major
Triceps

ASSISTIVE MOVERS

Hip flexors
Obliques

STABILIZERS

Rectus abdominis
Multifidus
Transverse abdominus
Pectoralis major
Rotator cuff muscles

ECCENTRIC ACTION

Arm flexion
Shoulder flexion
Knee flexion
Transverse rotation

CONCENTRIC ACTION

Arm extension
Shoulder extension
Knee extension
Transverse rotation

TEACHING CUE

Maintain flexed core
Twist body from side to side while walking down stairs

COMMON ERRORS

Knees dragging on stairs
Sagging hips

Stability Ball Core Rotations

Sun, 18 Jul 2010 17:25:56 +0000

The functional training exercises in this article are designed to increase core strength and stability of the transverse abdominus, multifidus, rectus abdominis, obliques (collectively, the core muscles), hip flexors and upper body.

Moving from one side of the hip to the other during dynamic transitions is common in martial arts especially wrestling, Brazilian jiu-jitsu, and judo. For example, sitting out in wrestling, passing guard in jiu jitsu and hip throws in judo. I do these as part of my MMA and jiu jitsu training and definitely can attest to their effectiveness when it comes to improving core stability, control, and strength.

Two handed stability ball core rotations – Start with both knees bent on the stability ball and both hands planted on ground. Assume a piked position and rotate hips to one side while controlling the stability ball with your knees. Roll ball back to starting position and do same movement on opposite side.

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One handed stability ball core rotations - Same as above, but more difficult as only one arm is planted on ground. The same side arm is used as the hip that is being rolled on, so rolling to your right you’ll plant your right arm then you’ll switch arms when rolling to left side.

{flv}stability_ball_core_twist_one_hand_00{/flv}

Here is a brief description of how these stability ball core functional exercises can help your martial arts training:

	Benefits of this exercise:	What it helps with:
Jiu-jitsu	Increases rotational core strength and stability (upper and lower)	Guard passing to side control Submissions from guard position Sweeps from guard position Maintaining top control
Wrestling	Increases rotational core strength and stability (upper and lower)	Sitting out Getting to knees from scramble Stopping from being broken down (eg. against a leg rider)
Judo	Increases rotational core strength and stability	Hip throws (O Goshi, etc.)
Kickboxing	Increases rotational core strength and stability	Side knee slap Low to mid leg kicks

Adding these stability ball core exercises to your kickboxing, judo, jiu jitsu training, etc. is a great way to improve your core strength and conditioning in a way that actually applies to the martial art you train in. If you don’t train in martial arts and just looking to get in shape, these stability ball core exercises are a big challenge with an even bigger reward.

Feel free to post any questions regarding stability ball core rotations in the comment box below.

Medicine Ball Pushups

Wed, 14 Jul 2010 01:55:04 +0000

The following medicine ball exercises function as both a boxing exercise and jiu jitsu training exercise. These functional exercises help build upper body core stability and strength, particularly in the shoulders, elbows, and wrists. Difficulty can be increased by using a smaller medicine ball.

Plyometric medicine ball pushup - This jiu jitsu/boxing exercise is similar to a regular medicine ball pushup except for the pushing off involved, making it a plyometric exercise. Start with both arms extended on medicine ball in pushup position. Push off ball then put arms to the outside of the ball upon landing with arms bent. Immediately push up off the ground and land with both hands on the ball in starting position. A more difficult variation is to do this exercise using one hand on the ball with the other hand on the floor, alternating between hands.

Regular two handed medicine ball pushup - Start with both arms extended on medicine ball in pushup position. Lower body until chest touches ball then extend arms to return to starting position. Maintain control and balance throughout the pushup.

The following video clip shows the two-handed and one-handed variations of the plyometric medicine ball pushup, in addition to the regular two-handed medicine ball pushup.

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Here is a short description of how these functional exercises can help your boxing training and jiu jitsu training:

Primary benefits:

What it helps with:

Jiu-jitsu

Increases shoulder, elbow, and wrist stability

Increases upper body strength

Pushing off opponent knee, shoulder or head for hip escape

Pushing off opponent to create space

Boxing

Increases wrist stability

More applied strength upon impact

Straight punching (jab, cross)

Delivering a more solid punch

Preventing wrist injury from punching

Adding these medicine ball pushup exercises to your boxing workout or jiu jitsu training will improve your functional strength and get you ahead of the competition.

Heavy Bag Split Jump

Fri, 02 Jul 2010 15:40:44 +0000

It is an understatement to say that explosive legs and hips are important in MMA or any other combat sport. The majority of power and strength generated in punching, kicking, throwing or controlling your opponent on the ground comes from these two areas.

Performing an alternating lunge jump while holding a heavy bag builds power and anaerobic endurance primarily in your legs and hips. It also simulates driving your opponent up and back when you have double underhooks on him or her, say after defending a takedown and then standing up while in control.

The heavy bag provides great resistance and places a lot of torque on your body, especially the core, so you get a good core workout too. If you don’t have a heavy bag or grappling dummy, you can just fill a large duffel bag with old clothes and weight plates if you have them and use that instead.

With this exercise it’s important to explode your hips forward when jumping up and keeping your back as straight as possible at all times. Click on the images below to get details on how to perform each step of the heavy bag split jump.

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Here are the technical specs on the heavy bag jump functional exercise for MMA/wrestling/jiu-jitsu:

PRIME MOVERS

Quadriceps, hamstrings

ASSISTIVE MOVERS

Hip extensors, hip flexors, gastrocnemius

STABILIZERS

Rectus abdominis, multifidus, transverse abdominus, biceps brachii

ECCENTRIC ACTION

Hip flexion, knee flexion

CONCENTRIC ACTION

Hip extension, knee extension

TEACHING CUE

Keep chest up, back straight and heavy bag tight to body

COMMON ERRORS

Rounding back during lunge

The Plyometric Sprawl

Fri, 02 Jul 2010 15:17:40 +0000

Having a good sprawl is essential to your defensive ability in MMA, wrestling or jiu-jitsu. A proper sprawl is fast, hard and puts pressure on the opponent. Driving your hips down towards the ground and into your opponent is crucial in creating pressure once you have stuffed the takedown attempt.

This exercise used by quite a few MMA fighters today combines an explosive upward movement followed by a hard sprawl onto an unstable surface. A Bosu ball provides a good unstable surface to work with and simulates the instability from a moving opponent.

You’re basically doing a plyometric push-up while holding the Bosu ball and turning down your hip into the top edge when you land, as you would when sprawling down driving your hips into your opponents shoulder or head.

With this exercise it’s important to sprawl down on one side of your hip each time, so if you come down the first time sprawling with your left side hip touching the edge, do the right side on the following rep.

Click on the pictures below to get detailed info on how to perform the plyometric sprawl.

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Here are the technical specs on the plyometric sprawl functional MMA/wrestling/jiu-jitsu exercise:

PRIME MOVERS

Pectoralis major, triceps

ASSISTIVE MOVERS

Latissimus dorsi

STABILIZERS

Rectus abdominis, multifidus, transverse abdominus, pectoralis major, rotator cuff muscles

ECCENTRIC ACTION

Shoulder flexion, arm extension, hip flexion

CONCENTRIC ACTION

Shoulder extension, arm flexion, hip extension

TEACHING CUE

Maintain flexed core especially when landing down on hip

COMMON ERRORS

Letting knees touch ground

Resting torso on Bosu upon landing

Reactive Stabilization Sprawl

Fri, 02 Jul 2010 14:38:03 +0000

I learned of this awesome stability ball core exercise from JC Santana, MMA and all-around strength and conditioning specialist, from the Institute of Human Performance. He calls this reactive stabilization which is basically regaining stability and control as quickly and steadily as possible.

When fighting on the ground in MMA, jiu jitsu or wrestling and on top of you’re opponent, he or she will most likely create an unstable body to work with while you’re trying to achieve full side control or mount or pin them down. The goal obviously is to be in control and not be thrown off balance into a reversal.

To perform the reactive stabilization sprawl, use a properly inflated medium to large sized stability ball. After trying it with both hands, step it up and do the reactive sprawls with one hand. You’ll definitely notice better ground control over your opponent after implementing this exercise into your training.

Click on the pictures below to get detailed info on how to perform the reactive stabilization sprawl.

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Here are the technical specs for the reactive stabilization sprawl functional MMA/jiu-jitsu exercise.

PRIME MOVERS

Pectoralis major, triceps

ASSISTIVE MOVERS

Latissimus dorsi

STABILIZERS

Rectus abdominis, multifidus, transverse abdominus, pectoralis major, wrist flexors, rotator cuff muscles

ECCENTRIC ACTION

Arm flexion

CONCENTRIC ACTION

Arm extension, shoulder extension

TEACHING CUE

Maintain flexed core

COMMON ERRORS

Sagging hips (hips are to be kept as low as possible during a regular sprawl, but in the case of this exercise doing so will compromise core activation, which is what you want to do here.)

Core Board Lateral Swing

Fri, 02 Jul 2010 14:03:32 +0000

This is a simple, yet effective core rotation exercise to do if you’re able to find one of those Reebok core boards. You can use a medicine ball or even a kettlebell as you twist from side to side.

Focus on forcefully pulling the weight down and behind your hip on each swing and relaxing momentarily as you start swinging to the other side.

The core board lateral swing is a great beginner exercise for building core strength and overall stability, however it does offer quite a challenge to advanced combat athletes when using say a 40 lb. kettlebell. Pulling the kettlebell in the opposite direction to prevent from being forced off by the momentum at the end of each swing is a challenge at first and really tears up the core while improving balance tremendously.

All movements used in mixed martial arts, boxing, jiu jitsu, etc. in some way or another originate from the core, especially punching and kicking. This exercise helps develop power and stability all throughout the range of motions for most strikes.

Click on the pictures below to get detailed info on each step.

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Here are the technical specs of the core board twist functional MMA exercise:

PRIME MOVERS

Deltoids

ASSISTIVE MOVERS

Latissimus dorsi

STABILIZERS

Obliques, rectus abdominis, multifidus, transverse abdominus

ECCENTRIC ACTION

Shoulder ab/adduction, transverse rotation

CONCENTRIC ACTION

Shoulder ab/adduction, transverse rotation

TEACHING CUE

Maintain flexed core

Let momentum of swinging ball rotate body