Frank Mir and Mirko “Cro Cop” Filipovic headline the fight card for UFC 119.  This promises to be an interesting match, pitting Mir’s submission techniques against Cro Cop’s raw power. Mir has the ground game and Cro Cop is a stand up power fighter.

I can’t speak for anyone else, but my money is on Frank Mir.  I always have to go with the guy representing my form, and Frank Mir holds a black belt in Brazilian Jiu Jitsu is sure to make this a great fight for the fans. Mir brings UFC championship experience to the fight and looks tough to beat.

Cro Cop, the Croatian special forces/anti-terrorist cop (hence Cro Cop) brings his legendary kicks to the battle with Mir. Cro Cop has a good chance of being the one to beat Mir.  He brings his left handed style and a power striking game, highlighted by brutal kicks, to the match with Mir.

It seems that the winner of this fight will likely go on to face Randy Couture.

While watching MMA on TV is fun, it’s even more fun if you participate. If you think you have what it takes, come down to the Lab MMA and do some UFC Training in Stafford now!

Tone Up and Slim Down

Losing weight is easily the number one reason people start doing MMA for fitness. Cardio kickboxing classes throughout the country are packed with women and men trying to cut down. And statistically, women tend to outnumber the men. They seem to be able to commit better. And while Jiu Jitsu is great for fitness as well, it’s far easier to lose weight with kickboxing than any other MMA training.

Imitation is the Sincerest Form of Flattery

The biggest reason people start doing full MMA training is clearly due to the immense popularity of the UFC. The UFC introduced people everywhere to Jiu Jitsu and Modified Thai. And people love it. They want to learn the techniques and skills they see on TV, and perhaps they too can be a great fighter in the UFC one day. It’s no different than playing football and trying to get into the NFL.

95% of All Fights Go to the Ground

And for some people, the biggest appeal is self defense. The best martial art for self defense is Brazilian Jiu Jitsu. Royce Gracie demonstrated the superiority of BJJ over all other styles, and dominated the first few UFC tournaments, relying almost solely on his ground game. That really opened peoples eye to BJJ’s effectiveness.

If one of these reasons appeals to you, you’re not alone. Millions of people across the world study MMA, and there’s no reason you shouldn’t.  If you want to train in MMA in Stafford, come down to the Lab MMA and try it out for 30 days FREE. Whether you want to train for the same reasons above, or one totally your own, we can get you started down the path.

Hey everyone. Professor LeBrun did a series of Brazilian Jiu Jitsu and grappling instructional videos a little while back, and we thought we’d highlight one here in case you missed it. This particular video is from June 2nd, and covers how to do a single ankle grab sweep.

This is a great sweep from the guard, and is good for gi or no-gi and it’s great for in the cage. And after you come up, you have excellent positioning.

One of the most common ways to break guard is to stand up. This sweep is great for countering that. Here’s a little guide to accompany the video.

1. Get Control of the Situation – Grab his elbow, and his neck, or the collar if your in gi. That hand on the neck is pretty important, so try to get it in there solid.
2. Plant your Feet – As your opponent stands, plant your feet firmly on his hips.
3. Get the Hook - Slip your right foot behind his left knee.
4. Grab the Ankle – It has the word “ankle” and “grab” in the title, so you knew this was coming. Grab his right ankle.
5. Pull, Push, Pull, and Hang On – Pull the ankle in your left hand, push with your left foot on the hip, and pull that knee with your right foot hook. Then hang on to his head with the right hand.
6. Keep Rollin’ – As you do the previous step, he’s going down. And if you still have your hand on his neck or lapel, you’re coming up. Just keep rolling with him, and you’ll end up on top.
7. Three Point Landing - As you roll, you should naturally start moving into the right position. You want to end with you on top, and your right hand should have slid to the front of his throat, or if in gi, just maintain the collar grip. Position your right knee across his chest. Use your left hand to grab his wrist.

That’s the basic technique. Watch the video for the fine details and what to do if you lose control of his head (It’s not too critical). And if you’d like to learn how to do this technique and more, check out the best Stafford MMA training academy, the Lab MMA.

They’re Missing Out

More’s the pity. It’s regrettable they are missing out on one of the most enjoyable and engaging sports there are, with a rich history stretching back to the Roman era, if not before. Many Roman boxers are immortalized in stone. How likely is it that statues of Mike Tyson will be around 2,000 years from now?

Welcome to the Modern Era of Boxing

The day of the outdated, dark and seedy gym, so common in the movies, is long gone. Modern gyms, like the Lab MMA, are large and bright, with plenty of room to practice. The instructors are in shape, and probably are former pro’s. Rocky wouldn’t even know what to do in a gym these days.

Whether you plan to compete or not is really not important. More people who box stay OUT of the ring than the number who go in it. Just like kickboxing and jiu jitsu, boxing is a great way to stay fit and have fun while boosting self-confidence and learning a skill.

Boxing Will Change Your Life

Boxing will get you in shape. It will get you toned up. And, it will give you a little (or big) ego boost. Learning a new skill, especially a martial art, tends to have a flattering effect on one’s ego. No matter why you want to box, don’t hesitate. It is an extremely worthwhile endeavor that WILL help you feel better and help fulfill your commitment to fitness.

So if you want a rich and fulfilling activity to help you along life’s path, check out boxing. If you want to learn boxing in Stafford, there’s no other place to go than the LAB MMA. While our focus is MMA, boxing is a key component, and our boxing coach, Stennis Floyd, is a 3 time Golden Glove champion boxer, and was ranked the 5^th best boxer in the nation in 1999. Come down to the Lab, tomorrow, and sign up for boxing lessons. The first 30 days are FREE, so there’s no excuse.

While there are plenty of different martial arts you can learn at the Lab MMA, boxing has a longer history and more prestige of any of the others. Except maybe grappling.

We’ve talked previously about how Professor LeBrun is a proud member of Team Lloyd Irvin. Being part of the Lloyd Irvin team is a mark of distinction, and a point of honor. Getting a Black Belt in Brazilian Jiu Jitsu is never an easy task, and takes years of hard work and dedication. And earning your black belt from Lloyd Irvin puts you in a different class than most.

Jonathan Torres is a Puerto Rican-American practitioner of Brazilian Jiu-Jitsu. As a brown belt, he won the No Gi Pan American Championship, as well as the Asian Championship and European Championship in both his weight and absolute divisions. He also won a silver medal at the 2009 World Jiu-Jitsu Championship.

In 2009, Torres earned his black belt under Lloyd Irvin. As a black belt, he has won the American Nationals and received silver medals at both the No Gi Pan American Championship and the No Gi World Jiu-Jitsu Championship.

Lloyd Irvin is one of the most distinguished Brazilian Jiu Jitsu coaches in the country, as is his team. As the head of Team Lloyd Irvin, he has produced 38 World Jiu-Jitsu Champions and 41 Pan American Jiu-Jitsu Champions. Other members of Team Lloyd Irvin include UFC fighters Brandon Vera and Phil Davis, WEC fighter Muhsin Corbbrey, UWC] Champion Mike Easton, and grappling phenomenon’s Mike Fowler.

GrapplingLeague.com ranked Team Lloyd Irvin #1 in 2004 and 2006. If you’d like to become a part of this heritage of excellence, come to the Lab MMA, for the absolute best Brazilian Jiu Jitsu classes in Stafford, Fredericksburg, Spotsylvania. Professor LeBrun is the ONLY black belt in Jiu Jitsu in the area, ensuring that you’ll get the best instruction at the Lab!

So what can you do to avoid looking like Carwin? Work on your cardio more. Any activity done for prolonged periods of time will boost your cardio.

But we’re practicing for MMA. So why not kill two birds with one stone, and increase our cardio while enhancing another aspect of our training as well? Great idea! So here are a couple of examples to get you started.

Jump Rope

Jumping rope is a seriously effective way to boost your cardio. It’s 3x more effective than running. And it’s extra MMA benefit is that it keeps you on your toes. When you’re in the ring, you’ll be off your heels and bouncing around. 20 minutes off jump rope everyday will help you do that more effectively.

Run

While not as effective as the jump rope, running is still important. While it may not build cardio uite as fast, it does help make your legs stronger and have more stamina. Running with resistance, like through sand or water, is a great way to get your cardio up, and improve your kicking.

Get Better Technique

Of course, if you become a better fighter, the less cardio you need. If you get in position for a choke, and don’t sink it in right, you’ll expend a lot of energy trying to make it work, thereby “using up” your cardio. If your technique is good, and you can sink that choke in perfectly the first time, then you’re not struggling, and your cardio ability will be enough.

The common theme is keep training. Cardio comes naturally with time and an effective workout routine. If you’re looking to improve your cardio, come down to the LAB MMA, the only place to train MMA in Fredericksburg. We’ll find a workout program that works for you!

1) Warm Up

Don’t just start hitting the bag. Do some jumping jacks, or some light jogging, anything to limber up. Never train cold.

2)  Run, Forest!

Kickboxing requires you to be very active on your feet. That’s going to require some leg strength and stamina. Running is the best way to do it. Run in sand or shallow water for an extra challenge.

3) Jump Rope

Good for the same reasons as running, but is more effective for cardio endurance.

4) Shadow Boxing

Shadow boxing really helps with your technique, especially if you do it in front of a mirror. Incorporate it into your warm up.

5) Work the Bags

Obviously, you need to work the bags. But try to work all of them. Too often people get hung up on the heavy bag. Most gyms have a variety of bags to train different punches, including a speed bag, which is great for improving accuracy.

6) Stretch at the End!

Never stretch cold. It’s pointless, and it can cause injury. Always warm up at least ten minutes before stretching. And the most effective time to stretch is after the workout. This is when your ligaments are warm and most flexible. Stretching them now will give you the best increase in your overall flexibility. Better flexibility means better kicks.

These six tips will help you advance a little faster in kickboxing. If you need some more help with your kickboxing, check out the number one fitness gym for Stafford, the Lab MMA. Professor LeBrun will make sure your game is on point! Give us a call!

1-866-938-6226

4)

1) Breathe Right

Just remember to exhale with the exertion. Breathe in when your doing the less difficult part of the exercise. Having your breathing right really makes a big difference in training.

2) Buy a Pedometer

Tracking your steps all day may seem pointless, but when you see just how far, or little, you walk in a day, it will probably encourage you to walk a little extra. And pedometers are cheap. McDonald’s was giving them away at one point.

3) Drink Salt Water.

Everyone already knows this they need to drink a lot of water. But if you work out frequently and sweat a lot, you’re losing salt as well as water. Adding a small salt packet to a gallon of water will fix you up just as efficiently as most sport drinks.

4) Take Fido Out

Walking a dog is a great way to get a little more exercise. And if you don’t have a dog, go to your local shelter and volunteer to walk some homeless dog. Hey, you might even end up saving a life.

5) Get Some Nuts in Your Diet

Peanuts or almonds are the best, but any nuts will do really. They are loaded with protein and good fats, plus fiber. And they make you feel full. Peanut butter is a good substitute. But go easy, it’s still a lot of fat.

There you have it. 5 easy tips to get a little more fit. And if your looking for a fitness gym in Fredericksburg, then come down to the Lab Fitness. We’ll teach you a lot more than 5 ways to get fit.

And don’t forget, we’re now offering 30 days free! That’s right, for your first month, you pay nothing. There’s nothing to lose but a few bad habits. Come to the Lab today!

Everyone Can Learn BJJ – Even Your Mom!

Brazilian Jiu Jitsu, as made famous by the extreme popularity of the UFC, is a ground based self defense system that is perfect for everybody. Whether a man, woman or even a child, Jiu Jitsu is appropriate for any age or body type.

Jiu Jitsu works with leverage and joint manipulation. If you’re using a lot of force, you’re doing it wrong. Jiu Jitsu is NOT about strength. It requires thought, and attention to detail. In fact, Jiu Jitsu is frequently compared to chess because they are both games of strategy.

The Jiu Jitsu Kid?

Jiu Jitsu is great for kids. It teaches discipline and respect, just like any Martial Art, but unlike the others, it doesn’t teach hitting and kicking. This is a CRITICAL difference. Your child will be able to defend himself in the school yard by immobilizing bullies, not bloodying their noses.

And I challenge anyone to start learning Jiu Jitsu, train everyday, and not lose weight. While strength is not a major part of BJJ, it is still an intense physical activity, and will get you in shape and toned up. Seriously, if you live in Stafford and are trying to get in shape, it would be sad if you didn’t give BJJ a shot. It’s far more engaging and interesting than running on a treadmill every day.

30 Days – FREE!

If you think that Brazilian Jiu Jitsu has something to offer you, and it does, then come give it a try at our fitness gym in Fredericksburg. The first 30 days are completely FREE. We want you to be sure it’s a program you can benefit from and enjoy enough to come back before you pay a thing. So come down to the Lab MMA and check it out. All you have to lose is a little weight.

Open mat time is critical for learning Jiu Jitsu efficiently.

While I already gave you a few tips for Jiu Jitsu beginners, here are some ways to use open mat to your best advantage. Learning techniques is great, but what really counts is being able to effectively use them against someone else who is actively resisting. It’s great you can do an arm bar during practice to someone who is letting you, but once you start rolling for real, that arm bar is a lot harder to pull off. Open mat is where you get to learn how to effectively use an arm bar.

Tip #1- Know What You Want To Do

Don’t just get on the mat and start rolling with no plan. Have specific goals and techniques you want to practice. Pick a few aspects of your game that need work, and make them the focus of your free rolling.

Tip #2- Get Out of the Rut

Don’t do the same old things. This is your time to experiment. Think of open mat as your own little Jiu Jitsu laboratory. This is a great chance to try new things. And don’t worry if  you get tapped out because you tried something new. Eventually, you’ll try something new that works, and your partner will be the one tapping.

Tip #3- Make Up New Drills

If you want to have some fun, make up interesting drills. For example, try guard passes without anyone using their hands. Or just restrict it to one hand. Or start in unusual positions. Whatever you can think of to make it a little harder, or make you focus on a single aspect of your game.

Tip #4- Pick the Right Partner

This one is very important. If you pick the wrong person, you won’t learn anything. That’s obvious. What isn’t always obvious is who the right person is. It may not be your buddy who goes to class with you. And while you will be sparring with multiple people in each class, there are some good guidelines to follow.

1. Pick someone close in rank to you. Sparring with someone too far above you can be very educational, but also very frustrating when you constantly lose. While there should be no ego on the mat, it’s still nice to win sometimes. But make sure they are not so far below you that you constantly win too.
2. Stop talking. Talking briefly about a mistake, or giving a small piece of advice quickly is fine, but don’t spar for one minute then talk for two. Talk after class. This is a rare chance to actually get in as much practice as you can. Don’t waste it.
3. Ignore Number One. Everyone so often, pick someone to spar with that is way above you, or way below you. Yes, this is contrary to number one, but this tip is only to be used occasionally. Number one applies all other times. If you’re a blue belt, roll with a brown belt. You’ll probably pick up some pointers. If you’re a brown belt, roll with a white belt. You were a white belt once, and someone helped you. Now it’s your turn to help the white belt.

Tip #5- Only Work a Few Techniques

You may learn five new techniques every class, but there is no way to learn all five effectively each class. Pick just a few techniques and drill them repeatedly. It is far better to master ten techniques, than to just know 100 techniques.

Those five tips may or may not help you at your academy. Each school is different, and you may already do all these things and more. If you’d like to try these techniques, the best place to learn jiu jitsu in Fredericksburg is the Lab MMA.  Professor Chad LeBrun is the ONLY  Jiu Jitsu black belt in Fredericksburg.

And for a limited time, the Lab is offering a FREE 30 day trial, so you’ll know if you’re going to do it or not before the time comes to sign up. So come down to the Lab and give it a try for your self.