Head injuries are well studied in NFL football, but other contact sports such as boxing are lagging behind. In recent years, there has been a lot of attention surrounding chronic traumatic encephalopathy (CTE), which is a severe, permanent brain disorder correlated with repetitive head trauma. A study published in 2017 in the Journal of the American Medical Association found that 99% of NFL players had post-mortem evidence of CTE. When combining high school, college, and NFL football players, CTE was diagnosed in 87% of players.
Due to the nature of boxing, one might assume that repeated blows to the head are common. Concussions can be minor, but even minor repeated concussions can lead to CTE which is permanent and incurable. If the majority of football players have CTE, how concerned should boxers be?
Made4Fighters wanted to learn how common head injuries are among boxers. So they surveyed 45 boxers to find out. The boxers ranged from beginners to professionals.
Key Takeaways
Are boxers safe from severe head injuries and CTE? Let's analyze the data.
Unsurprisingly, every boxer surveyed said they have experienced a blow to the head. It comes with the territory.
A blow to the head doesn’t guarantee that a fighter will experience a head injury. However, it’s important to establish a baseline to compare against other martial arts. Some martial arts, such as Aikido for example, are more defensive and therefore it’s possible to go through trainings without receiving a single blow to the head.
Of course, the force behind the blow matters. A weak punch may not be concerning in terms of head injuries, but all it takes is one blow with considerable force to cause a concussion. You have to get knocked out to be concussed.
The study participants reported a range of symptoms.
The majority (58%) of boxers reported they experienced a minor headache either during or after a training session or competition. While minor headaches, dizziness, nausea, or vomiting are concussion-like symptoms, it’s also common to experience these symptoms after over-exertion or heavy physical activity.
Concussion symptoms can vary. They can easily be written off as aches and pains, physical exhaustion, general brain fog, or even the common cold. Additionally, concussions can show up days or weeks after the initial trauma, which can make diagnosing one difficult.
No definite conclusions can be drawn from this data set, but the findings definitely warrant continued research. Regular occurrence of symptoms such as amnesia (18%), slurred speech (20%), trouble sleeping (27%), and concentration problems (31%) are concerning due to their correlation with concussions and CTE.
Some evidence suggests the boxing community tends to sweep the severity of concussions under the rug. However, other reports suggest many boxers take brain health more seriously than other contact sports such as rugby.
This rings true with the survey findings. There was about a 50:50 split in opinions on long-term health consequences of head injuries. The slight majority of boxers (53%) reported that they were not concerned about potential long-term health consequences from any head injuries they’ve experienced. 47%, on the other hand, said they were concerned.
It’s possible that some boxers, especially those at the beginner level, have not experienced any concussions in their lifetime, so they would have no reason to worry.
There’s a big discrepancy between how many concussions boxers believe they’ve had, and how many concussions they’ve been diagnosed with by a medical professional.
First, Made4Fighters asked participants how many concussions they believe they have experienced. Nearly 2 out of 3 boxers in our study believe they’ve had at least one concussion.
However, 73% of participants said they have never been diagnosed with a concussion by a medical professional.
This discrepancy could be caused by a variety of reasons:
Here’s the good news: The overwhelming majority of boxers (87%) limit contact during training to minimize head injuries. This means safe training practices are likely being observed at boxing gyms and studios. It’s likely that limiting the amount of blows to the head that happen in the training ring can help reduce the risk that comes with participating in an inherently violent sport.
Here’s the bad news: Only 27% of boxers consistently use a head guard when sparring or training.
It’s very difficult to completely avoid head injuries in boxing. Based on research, it’s likely that boxing head guards won’t stop the entire impact of the blow, but they can help protect the head from cuts, bruises, scrapes. Some anecdotal evidence suggests that boxers agree with the benefit of using head guards while training, just not in competition.
Why aren’t more boxers wearing head guards? Perhaps it’s due to a pervasive belief in some martial arts communities that head guards lead to increased concussions. This narrative was perpetuated by the International Boxing Association (AIBA) and the Olympic Committee when they stated that removing padded headgear reduces concussions for male boxers. The AIBA stated that this study from the Clinical Journal of Sports Medicine supports their claim. But it’s false.
In fact, the study in question didn’t even track concussions. It used stops by the referees in the ring due to injuries that gave evidence of concussions.In reality, boxing head guards do their job well. Boxing head guards were never meant to offer miracle protection against concussions. They protect the face and head from facial trauma such as lacerations, soft tissue injuries, and cauliflower ear.
The majority of boxers (62%) have continued practicing or competing despite experiencing symptoms of a head injury. Resuming physical activity before a traumatic brain injury has fully healed is asking for more serious damage to take place.
It’s hard to draw any conclusions from this data point due to the fact that head injury symptoms are subjective. This survey also didn’t distinguish between traumatic brain injuries and soft tissue type injuries such as cuts and bruises. More research is needed to fully understand how often boxers are subjecting themselves to repeated head trauma before their concussions have fully healed.
Many American football players have anecdotally reported they feel pressure from peers and coaches to continue playing even if they get injured. Some will even avoid disclosing their injuries to medical staff so they can continue competing.
Does this same dynamic exist in boxing?
The data suggests that most boxers do not feel pressured to continue competing if a head injury is suspected. This could be because boxing is an individual sport, while football is a team sport. It also could be due to mandatory stoppages from referees when a head injury occurs and medical ringside professionals watching closely. Boxing creates a different community than other contact sports, and it’s refreshing to see that the majority of boxers feel safe to listen to their bodies and quit when they need to.
Even so, the 15% of boxers who do feel peer pressure is troubling, especially when brain health is on the line.
Some athletes believe that a doctor cannot “do” anything to treat a concussion. This could be because Grade 1 concussions are typically treated with rest. Fortunately, the survey findings suggest the majority of boxers would seek treatment for a concussion.
This could be because boxing has a different culture than American football or because there is more awareness and research now about the long term impact of concussions. Boxers are often watched closely in the ring by both referees and ringside professionals for signs of head injuries, so they understand the severity of the situation.
More research is needed to draw definitive conclusions about the incidence of head injuries in boxing. More education about head injuries can help ensure boxers know the symptoms of a concussion to be aware of, which can easily mimic those from over-exertion, exercise, and a variety of other ailments. In addition, it’s important that trainers and gyms create a safe space. There is no shame in stopping if a fighter gets injured.
While CTE is gaining more awareness over recent years, it’s important that boxers understand how serious it is. An individual can develop CTE from multiple hits to the head even if those hits produce no symptoms. In other words, you don’t have to “feel” like you have a concussion to experience detrimental brain damage. The symptoms of CTE should be explained in detail to both boxers and coaches. Additionally, coaches should be proactive in making sure that athletes don’t return to practice or competitions with a traumatic brain injury.
Ultimately, the boxing community should continue to push for more peer-reviewed research, safe training, and a supportive community to help address these challenges.
Made4Fighters surveyed 732 martial artists. For the purpose of this report, responses from individuals who only compete in boxing (n=45) were analyzed. 13% of the respondents were female and 87% were male. 23% boxed at the professional levels, 59% identified as intermediate boxers, and 18% were beginners.
]]>– Greg Brady
Clinch Gear President
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PROFESSIONAL FIGHTERS LEAGUE FINALIZES SIX MILLION DOLLAR MATCHUPS FOR 2018 CHAMPIONSHIP FOLLOWING FINAL PLAYOFF EVENT IN WASHINGTON D.C.
FIGHTERS FROM WELTERWEIGHT AND MIDDLEWEIGHT DIVISIONS WON TWICE IN ONE NIGHT TO ADVANCE FOR THEIR SHOT AT A SHARE OF $10M
FOR IMMEDIATE RELEASE:
WASHINGTON, D.C., Oct. 20, 2018 – The Professional Fighters League (PFL) finished their third of three playoff events leading up to the 2018 Championship with a 12-bout card at Washington, D.C.’s brand new Entertainment and Sports Arena. Two fighters from each the welterweight and middleweight divisions secured their spots in the upcoming 2018 Championship at the Hulu Theater at Madison Square Garden on New Year’s Eve for a chance to win their share of $10M.
“After two fantastic playoff events in New Orleans and Long Beach, we were happy to put on another great show for our fans here in our home town of Washington, D.C.,” said PFL President Carlos Silva. “Every division is now finalized, and we could not be more excited for the 2018 Championship in New York City.”
Russian Magomed Magomedkerimov earned his 2018 Championship birth first after beginning his night with a unanimous decision win over Ukrainian Pavlo Kusch in his quarterfinal match. Magomedkerimov then kicked off the semis with a bang, finishing Serbian Bojan Velickovic with a second-round TKO.
American Louis Taylor then secured his spot in the 2018 Championship after a night that included a unanimous decision victory over fellow countryman Rex Harris in the quarterfinals, followed by a technical draw with Boston native John Howard in the semis that saw him advance by tiebreaker.
Top-seed Ray Cooper III continued his streak of dominance, first stopping Jake Shields for the second time this year, this time in the quarterfinals, via TKO in the first round. Cooper’s heavy hands remained on display in the semifinals, as he emerged victorious via another first-round TKO over Brazilian Handesson Ferreira.
To culminate the night, German Abus Magomedov defeated Swedish kickboxer Sadibou Sy by unanimous decision to earn his 2018 Championship birth after getting by Russian Gasan Umalatov by tie-breaker after a majority in the quarterfinals.
“It is an amazing feeling to have finally gotten down to the final 12 fighters,” said PFL President of Fighting Operations Ray Sefo. “I am beyond thrilled to watch all the finalists compete at the 2018 Championship for $1 million and the PFL belt.”
About Professional Fighters League™
The Professional Fighters League presents MMA for the first time in the sport format where individuals compete in a regular season, "win-or-go-home" post-season, and championship. Co-founded by Donn Davis, Russ Ramsey, and Mark Leschly, the Professional Fighters League is backed by an ownership group of sports, media, and business titans. The PFL 2018 Season has 72 fighters in six weight-classes, competing in the regular season on Thursday nights in June, July, and August. The top eight in each weight-class face off in single-elimination playoff fights on Saturday nights in October and the PFL season concludes December 31 with six championship bouts back-to-back with a $10 million prize pool. Watch the entire PFL season action beginning June 7 live on NBC Sports Network (NBCSN), Facebook Watch, and www.PFLmma.com. For more visit www.PFLmma.com
]]>Often, the target date is by summer and the reason is usually guilt as a result of over eating during the Holliday. It's also common for many to quit after a couple of months. Even more people quit after a couple of weeks.
]]>Often, the target date is by summer and the reason is usually guilt as a result of over eating during the Holliday. It's also common for many to quit after a couple of months. Even more people quit after a couple of weeks.
When you do a search about Functional Fitness, you'll notice parodies and criticism because maturing athletes shifted targets away from aesthetic changes like cuts and abs. The priority has now transformed performance improvements like strength, endurance, mobility and fitness capacity.
People who complain perceive more activity as a waste of time and as a result, fall prey to advertisements that promises instant results for the least amount of effort.
Short term thinking, traps us with shortcuts that lead nowhere.
There are people who follow a diet or a fitness program and later on regain all the fat and a little extra after they stop.
I would like to invite you to pause and think about this for a moment.
The benefits of good health are enjoyed for life.
Nobody talks about stopping food or air intake.
Despite that, some of us think that movement and physical activity is optional.
The thing is, you shouldn't stop moving.
As technology improves, we somehow adapted the belief that physical activities can be outsourced to machines.
Your body is an organism designed to move, run, jump, lift and carry heavy objects.
Ancient texts of wisdom like the Bible shares lessons that involve the loss of blessings that you fail to utilize.
Legendary warriors of old, from ninjas, Vikings, Spartans, Mongols, train all the time and immerse themselves in hard physical activities and as a result, conquer any goal or nation that they go after.
When you stop moving, the opposite happens.
These same nations who were once conquerors had fallen prey to harems, slaves, fine food and wine.
When you stop moving you become soft.
Your destiny changes from conqueror to conquered.
Fitness was previously a necessity for survival. Because we used our innovations to sweep that all under the rug it is now catching up to us in a form of death from physical weakness.
Before we digress, the benefits of functional fitness are amazing.
Functional fitness is a lifetime commitment to continuously benefit from your fittest self.
If you haven't done so put on your training shorts, shirt and train and clock in that two reps.
]]>Last month I competed in two tournaments, faced four different opponents and was able to come away with four victories all by armbar! First was the BJJ Tour California which was held in Asuza, CA. I travelled down with my girlfriend Keila and her son Gabe and she was really excited to watch both of us compete. It was only the little man’s second tournament and after two tough fights he came away with the gold! I only had one opponent in my division which was my friend Vinny Di Lucia. He’s a really nice guy and we’re buddies but when it was time to fight we both went for it all out. In the end I was able to get the armlock from the sidemount which I showed in my last Technique of the Week and came away with the gold!
Only one week later I competed again in the BJJ American Cup. There were supposed to be five people in the bracket including my good friend and training partner Osvaldo Queixinho but he was unable to fight due to the birth of his little baby boy only a day before the event. So happy for him! Since Queixinho was unable to fight it left only his intended opponent, Caleb Kahn of Ralph Gracie, alone on the opposite side of the bracket, advancing automatically to the final. On my side of the bracket I would have to face two tough opponents in Manny Gonzalez, also of Ralph Gracie, and Itabora Ferreira, of Alliance, before facing Kahn in the finals. Manny Gonzalez is an athlete that I’ve always wanted to compete against ever since blue belt. We would always fight in the same tournaments, often in the ame division, but by chance we had never crossed paths. I always liked his style of Jiu-Jitsu and I always thought it would make for an exciting match. And I was right. Luckily I was able to stay up on points for most of the match but Manny was really game and I had to do everything I could to keep him under control. Towards the end of the match I was able to secure a tight armbar from the closed guard for the victory.
Next was Itabora Ferreira. Itabora and I used to train together and I even faced him once in a tournament as a blue belt so I’m very familiar with him. He’s a very good guy and even though he could have fought a couple age divisions up he was very brave in deciding to compete in the adult division. Fortunately I was able to secure a wrist lock from the closed guard armbar in this match as well (set up can be found in a past Technique of the Week) and with that I was through to the finals.
The finals would be against Caleb Kahn. He is another competitor who I am very familiar with, having seen him compete against multiple teammates of mine throughout the belt levels. We competed against each other for the first time at this past year’s BJJ Tour US Open and I was able to come out on top on points after a very tough match. This time the match was tough as well, but after escaping three tight armbar attempts I was finally able to secure one tight enough to finish the match and take the Gold!
Please check out the highlight of these four matches here and go back into the archive of my Technique of the Week’s to see the explanation of the moves applied!!
Stay Tuned!! Ossssssssssssssss
]]>Hey guys!
This is Nathan Mendelsohn back again with another Technique of the Week! This time I will be showing you guys the attack I used to win gold at the BJJ Tour California two weekends back which is my Armbar from the Side Control. I also cover here some very important details about how to put pressure on your opponent while controlling them in the Side Control! Hope you enjoy!!
Stay Tuned Each Week for a New Technique!!
]]>In Florida I had two tough fights in my division, one against Vitor Schlosser and the second against Diego Gamonal. The fight against Schlosser was very tough and very close. I came up on two points from a fake guard pull to take down which made up the deficit of a sweep that I had suffered in the beginning of the match and I ended up winning on advantages. During one exchange I tried to jump a flying closed guard which resulted in slamming my mouth into Schlosser’s forehead which opened a gash in my mouth which you can see in the picture. The final against Gamonal was also a very tough match in which I was losing for the majority of its duration. I have seen Gamonal fight for a long time and I have a lot of respect for him and knew right from the beginning that he was no pushover. I suffered to sweeps in the beginning of the match and was behind by four points until managing to return one sweep leaving the match at 4-2 for my opponent. During one of my attempted Berimbolos, Gamonal twisted his knee and needed a medical timeout but decided to continue. There wasn’t a whole lot of time left at this point. Gamonal must have figured my strategy would be to pull guard and attempt to sweep him to tie up the score because he began to pull guard himself at any given opportunity. I knew my only chance to win was to pass and passing being my strongest part of my game I went straight to my favorite sequence of moves and was able to secure the sidemount for the three points I needed right in the end of the match. The final score was 5-4 and I came away with the gold medal and the $500 in prize money.
In the absolute I came across another really tough competitor and former training partner of mine, Victor Silverio. We fought for the first time last year at the IBJJF New York Pro in which he was able to defeat me by 2 points earned from a sweep. I decided to pull guard on him this time instead of fighting from the feet like I did in our last fight and he was able to almost get a pass forcing me to turn my back. He was able to put the hooks and get his four points but then I was able to escape and answer right back with a sweep earning myself two points of my own leaving the score at 4-2 and that was how it stayed until the buzzer. He had defeated me by two points again but it was an exciting fight and I look forward to facing him again. This fight highlighted again something that I have to work on which is escaping the back position without giving up either the choke or the four points. When I first got to black belt I lost some matches by submission because my back choke defense was weak. Now I am defending the choke and escaping well but I am giving up four points in the process and this is something that I am working on a lot in training now.
The following weekend I travelled out to Brooklyn, New York City to compete in the UAEJJ New York International Pro. First I came up against Robson Gracie Jr. and after almost getting a deep armbar on him in the beginning of the match I was able to pull off an 8-2 victory on points from a sweep and two guard passes. The final was against Murilo Santana who is someone I have been a fan of for a long time. He pulled guard on me in the beginning of the match which is good for me but I wasn’t able to force him into my preferred positions. He was able to pull me into a half x guard and I tried to counter with a back step escape to a diving berimbolo but ended up on the bottom. He came up onto my weaker side of my half guard and was able to get into a strong smashing position. This is something I was aware that I had to avoid but was not able to. From that point on I did a lot of struggling to try and recover to no avail. This is one of the reasons I lose so much weight to fight at light weight in big tournaments. When going against elite level athletes at the lower weight classes I have the strength to recover from bad positions. With Murilo I was not able to create space for the life of me. Still, I always improve from every competition experience and I am very excited now to drop to Middleweight for Pans next week and take to the mats again after the gold!
Stay Tuned!! Osssss
]]>In the end the tournament didn’t go the way I wanted it to but I still got a lot of good training out of it for the rest of the competition season. I lost two tough fights, both on points in my weight and absolute against much heavier opponents. I decided to fight in the Superheavyweight division for this tournament so even in my weight category it felt like the absolute. I felt like I started slow in both matches and though I stayed in the game all the way to the end I wasn’t able to dig myself out of the hole I’d gotten in towards the beginning. After the tournament Lucas and I went up to Nazare and spent a couple days there watching guys tow in to 20ft + surf.
The week after I got back from Portugal the IBJJF held the San Jose Open only thirty minutes from where I live in Santa Cruz. I had already decided I wasn’t going to compete because I had arrived from Europe in the middle of the night only two nights before and was still feeling jet lagged. However, I woke up in the morning with a desire to fight and I decided to go fight only my first match, win or lose. I ended up winning by 7-0 and got myself back into a winning trend for 2016.
Next up is the BJJ Tour Florida this weekend and then Abu Dhabi Trials in New York next weekend then the big one, The Pan, coming up quickly after! Stay Tuned!! Osssss
]]>Techniques
First off – stop competing. If you’ve taken a headshot, you need to stop competing in your sport. You’re done for the day, even if your competitive spirit says otherwise. Continuing will only allow the damage to become worse. Immediately halt play and start rest. Seek medical attention. You’re likely having difficulty thinking, feeling slower, and lacking the ability to concentrate. A headache may appear, coupled with nausea and sensitivity to noise and light. You may feel irritable, sad, nervous and anxious. The top treatment will be peaceful rest, coupled with acetaminophen (Tylenol), not ibuprofen or aspirin (which increase your risk of bleeding). Yes, even after all we’ve achieved in technology as a species, a Tylenol and rest is still the top treatment for concussions!
Vitamins
Using vitamins can help your body enjoy the best environment for healing and recovery in the days or weeks after a concussion occurs. Vitamin B complex has long been used to help patients maintain proper brain function, and is also recommended for use following a concussion to quicken recovery. Two doses per day is ideal! Vitamin C (500 to 1000 mg per day) reduces any oxidative stress which can occur in the brain. Use 24IU of Vitamin E each day, as it will improve cognitive function and also serve as an anti-oxidant. Excessive use can cause bleeding. Finally, add magnesium, which has been proven to be scarce in the body following a head injury. Keeping those levels high ensures many of the standard body and brain functions can occur during this important time period.
Supplements
Aside from rest and Tylenol, you may also choose to use supplements to help the body repair and recover faster following an impactful injury. Protein (from whey/casein powder, or from foods) and Branched-Chain Amino Acids (BCAAs) are very useful for aiding muscle repair via protein synthesis. Omega 3’s and Fish oil have been used in the medical field to help patients recover from traumatic brain injury, and can also be used to help quicken your concussion recovery. Curcumin (turmeric extract) is a powerful anti-oxidant/anti-inflammatory which can also work to reduce brain swelling and allow for faster repair following injury resulting from concussion.
Keep your head on a swivel and your eyes open. Protect yourself. Avoid unnecessary risks. You’ll dodge most concussion opportunities. However, when they do happen, you should do everything possible to respond quickly with treatment, as well as supplementation to mitigate any long-term damage. Plenty of time and rest are essential, but you can boost recovery by using vitamins and supplements in a support role. Good luck, and stay safe!
]]>Losing weight – particularly body fat – is one of the most difficult tasks for a wrestler to do. The average sedentary adult can add a mile of daily walking to his otherwise exercise-free lifestyle and lose ten pounds of body fat in a month or two. When you’re doing nothing, just a little ‘something’ can make a huge difference. However, losing body fat weight can be much more difficult for wrestlers, given the facts you’re already extremely active, and probably have a bit less body fat to lose. Therefore you need to employ intelligent nutrition, relentless cardiovascular training, and the latest in sports supplement technology if you want to lose the body fat.
One tool at your disposal is a very popular supplement known as Branched Chain Amino Acids, or BCAAs. On the surface, BCAAs may just seem like any other supplement you’d find at your local GNC or online at any supplement store. But below the surface, they offer some utility that wrestlers my find highly beneficial. You can consume big stacks of various meats and vegetables to ingest these same BCAAs, or you can enjoy them in handy supplement form. They’re used by bodybuilders and those in the powerlifting and fitness worlds, but have found a new home among athletes looking for the ultimate in pre-, during and post-workout nutritional advantages.
The addition of Branched Chain Amino Acids to a balanced diet and steady exercise system have been proven to lead to greater muscle synthesis and a higher rate of fat loss in athletes. Sugar is better regulated in the body, and you experience a metabolic boost as your body learns to burn more stored body fat for energy, as opposed to carbohydrates. Muscles are more resistant to breakdown, which is particularly useful for wrestlers who engage long workouts of drilling, weight training, running, and more.
BCAAs can be used before, during and after workouts. You can take them in capsule form, or enjoy them in drink form. They really don’t taste that bad, compared to supplements from decades past. Taking them following a workout will deliver additional assistance in terms of muscle fiber recovery following a tough training session. Consume plenty of water to help the BCAAs move through the body, getting the repair process underway sooner!
As always, you should record your results when using Branched Chain Amino Acids (as with any supplement) to determine their effectiveness in helping you bounce back faster from workouts and grow stronger from week to week. Weigh yourself and use the mirror (and yes, even the measuring tape) to determine if you are growing leaner each week as a result of BCAAs being combined with your standard training and clean eating system. Good luck!
]]>I wanted to share with you guys again the explanation of my closed guard armbar. I filmed this back in May and then I was able to nail it again in competition at the BJJ Tour Nevada in November in the exact same way I had explained it to you so I thought it was worth anothter look! Hope you guys enjoy and are able to get it to work for you as well as it does for me!! Ossssssss
Stay tuned!!
]]>
What an athlete often misses out when it comes to scheduling training is a very important part of the process which is highly useful for top wrestlers: Strength Training. Most would consider strength training to be beneficial because, well, the stronger man often wins. However, even more important than that is the key role in injury avoidance that strength training delivers. The strain placed upon high school athletes lead to many injuries, from shoulder dislocations and back strains, to ACL tears. The wrestler’s entire body encounters serious stress on a regular basis, and building up (and maintaining) and foundation of functional strength is perhaps the top focus for an athlete trying to avoid these injuries. Let’s check out a few of the movements that wrestlers should be using on a regular basis to build up strength.
Pull-Ups
Hanging form a bar, slowly pull up your body using an overhand grip. It don’t mean a thing, if it has that swing! Keep the repetitions calm and controlled for 3 sets of 8 to 12 repetitions, depending upon your body weight and strength levels.
Bent-Over Rowing
This exercise is terrific for building up all areas of the back in order to minimize back and neck strains. Squeeze your shoulder blades together as you raise the bar with each repetition. Knock out 3 sets of 12 repetitions, keeping your form very tight, and your head up!
External Shoulder Rotations
Keep your elbow tight against your side as you complete these controlled, focused repetitions to keep the shoulders and rotator cuff safe from injury. Complete 3 sets of 15 repetitions for each arm.
Alternate Dumbbell Shoulder Press
Standing or seated, slowly raise a dumbbell above your head. Use an 80 degree angle on the bench to avoid AC/RC joint damage. Complete 4 sets of 10 to 12 repetitions.
Push-Ups
You’re probably already integrating them into your drilling and warmups, but you can never give your shoulders, chest and triceps enough stimulation when looking to build strength and avoid injury. Use 3-4 sets of 20 to 30 repetitions, stopping before failure each time.
Medicine Ball Pullovers
Build up your rib cage, back, chest, shoulder, and arm strength explosiveness – and protect these areas from injury preemptively – with the use of pullovers. Use 3 sets of 10 to 15 repetitions. Keep it light and feel every repetition.
Much of the strength seen from athletes is built from years of wrestling and drilling. However, the body is not a machine – it is an organic, living collection of systems which do break down from time to time. The use of dedicated resistance training for strength purposes will go a long way toward keeping the athlete safe from injury and performing better on the mats. Make the time on off-days, or at the tail end of workouts to slip resistance strength training into your schedule. The results will be a stronger you that is less prone to injury. Good luck!
]]>Last month I competed in two different competitions each only a week apart from the other. First came the BJJ Tour Nevada in Las Vegas then the following week I travelled out to New York City for the first time for the IBJJF New York Pro.
In Vegas I had three fights (highlight below) in which I fought Gabriel Checco twice, finishing him both times, once with an armbar from the closed guard and once with a choke from the back. Then in the final of the Absolute division I went up against Ultra Heavyweight Carlos Farias and won on a ref’s decision. I used a lot of strategy in that fight, making sure to stay on the attack without putting myself in a vulnerable position and it ended up paying off in the end. I came away from the tournament with $1,500 in cash prizes which I am going to put toward my trip to Portugal next month to compete in the IBJJF European Championships. I made the trip to Vegas with a couple of my young students Owen, 8, and Tyler, 10, and their parents and it was killer to see the kids competing and enjoying the BJJ lifestyle.
The following week I travelled out to New York for the IBJJF Pro where I stayed with a friend of mine Leonardo Delgado who took great care of me and made me feel at home. My friend Rafael Formiga whom I let pass through the semi-final of the US Open in October help set me up with Leo and also received me at his academy to train before the event. I fought against a tough competitor whom I know well by the name of Victor Silverio of GFTeam and ended up losing a close match by a sweep. I used to train with GFTeam when I travelled to Brazil and have trained with Victor multiple times and know his game fairly well. After a failed takedown attempt by Victor I ended up landing on top but was swept after making a mistake and ended up playing the majority of the rest of the match off my back in my guard. I still felt good about my performance though because I know Victor is a strong passer and I felt comfortable in my guard against him even though my top game has always been my strength. After the tournament me and a friend of mine from GFTeam Alexandre Bueno went and checked out Manhattan which is something I’ve always wanted to do. I come from the small town of Santa Cruz, CA so big cities like New York have always fascinated me and it was an awesome experience to be able to see Times Square and especially to see the view from the top of the Rockefeller Center. Next time I go out to New York I plan to stay at least two weeks so I can see more of the city and hopefully train more with Formiga and also drop in to see one of my old professors Paul Schreiner who is now teaching out of Marcelo Garcia’s academy in Manhattan. Can’t wait to go back!!
Next up is the IBJJF Irvine Open this weekend which should be my last tournament of the year, then it’s time to get ready for Portugal!!
Stay Tuned!!
]]>
Concussion
Head injuries are a big deal in sports these days. Football may just be catching on, but boxers have paid close attention to concussions, or traumatic brain injury, for decades. Punches can travel at 20 mph, which can lead to some serious damage to the head in a match where this kind of contact is seen over and over. During the very fast course of a concussion, the brain is temporarily displaced, which disrupts electrical activity for a very short time. Mental function is, of course, disrupted. This leads to confusion, loss in memory of vision, and headache. Avoid head injuries whenever possible – but when they do occur – you need to take action. Start by applying ice to the head, every 2 hours for 20 minutes. take paracetamol for pain management (and not a NSAID) in order to reduce any chance of bleeding. Rest, avoid alcohol, and give it time. Consult a physician if symptoms persist. You’ll be out of the ring for at least two weeks in order to give the head time to recover.
Lacerations & Cuts
When you use your hands to punch, you always run the risk of breaking the skin. This usually happens when the hand comes in contact with the opponent’s head or glove, and is usually not a big deal during a fight. These cuts are usually to the hands, but can also happen to the head, which can have a variety of results during a match. Wearing protective headgear is a good way to avoid lacerations and cuts. One can prepare the skin for cuts, and often avoid them altogether, by using oil or lotion to keep the often-struck face and hands soft and supple. Cuts are treated with petroleum jelly during the course of a fight so that the action can continue. After the match, the area should be immediately cleaned in order to avoid infection. Damaged skin is removed and at worst case, tape, glue or even stitches will be used to close any wounds which are still open. Healing is almost always a smooth process, provided the area is cleaned properly and dead skin has been removed. Scars may remain only in the worst cases of lacerations.
Boxer’s Fracture
Small breaks in the hand located at the “neck” area of the hand, or the region below the knuckle in the 4th or 5th metacarpal is known as a Boxer’s Fracture. If you are punching and experience instant pain and hand swelling and that area of the hand becomes sensitive and tender, this may be a sign of a Boxer’s Fracture. The skin may bruise or change colors and you’ll have some difficulty when trying to move the injured fingers. Learning to simply deliver punches correctly will help you to avoid facing the Boxer’s Fracture, as well as consuming a diet rich in calcium and dairy to keep your bones as strong as possible. A Boxer’s Fracture is nothing you can deal with at home – you should immediately see medical attention for X-Rays to diagnose the injury. You’ll likely spend 6 to 8 weeks out of action, and perhaps lose a bit of grip strength in the long-term as a result. To avoid incurring Boxer’s Fracture, avoid hitting objects with no “give”, such as walls. Use hand therapy balls and strengtheners to help protect the hand as well.
Carpal Bossing
If you see a lump forming on the back of your hand, then you may facing a case of Carpal Bossing. Seen mostly in adults aged 20-35 years old, this condition is caused after a bum or knock to the back side of the wrist. A swelling and prominence occurs as new bone is produced to compensate for arthritic thinning in the lining of the cartilage. To avoid Carpal Bossing, try to avoid knocks to the back of the hand. Use protective gear (16 oz wraps are adequate) while boxing to keep the hand from taking these knocks. Obtaining adequate rest helps a great deal – overuse of the area can lead to cartilage thinning. Use ice or cold therapy to reduce inflammation following workouts. Minor Carpal Bossing is treated with ice and rest. More serious cases will force you to wear a wrist brace for a few days. The most advanced and untreated cases lead to surgery, completed in one day and usually successful for full recovery.
Shoulder Dislocation
Any sport in which the participants incur heavy hits to the body will result in shoulder dislocation from time to time. The shoulders have the greatest range of motion of any joint in the body and are thus most susceptible to injury. This can be extremely painful and results in loss of movement in the shoulder area. The shoulders will appear squared off instead of rounded, as they usually appear. While many of us may have seen movies where boxers quickly fix a dislocated shoulder by hitting a wall of being pushed quickly, this should NEVER be attempted. Seek medical assistance immediately. Home treatment of a shoulder dislocation can go wrong, leaving you with a lifetime of pain and long-term damage. Let the doctor set the shoulder straight. You’ll be in a shoulder sling/support for three weeks. Spend a few months strengthening the area with resistance bands and you’ll return to full strength.
If you box, then you are going to get knocked around and banged up. However, if you are cognizant of the most common injuries and “dings”, and willing to devote the necessary time and attention to treat them, they won’t hold you down for long. Good luck!
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This is Nathan Mendelsohn back again with another Technique of the Week!! This time I will be showing you a defense to the half x-guard that has been working really well for me both in training and competition, and then I’ll show you how to follow up with a counter attack rolling omoplata!! Hope you enjoy!
Stay Tuned Each Week for a New Technique!!
Had an awesome experience last weekend representing Clinch Gear at the 20th Year Anniversary of the BJJ Tour US Open!!
I had five fights and won four of them, all of which can be viewed here:
http://livestream.com/ghosthandproductions/BJJusopen , in the video marked 12pm-3pm and the one marked 4:15 pm.
I won my first match by 14-0, my second match by 24-0 and then in the finals I met with a good friend of mine and we decided to split the money and have a friendly sparring match for the cameras which I lost 12-7. In the absolute weight category (all weights together) I was winning by 20-0 before finishing with an armbar and then won my second match by 2-0 against a very skilled ultra-heavyweight opponent named Eliot Kelly who is a really good fighter as well as a really good guy and that match was probably the one I was most proud of winning. After that I came up against my same friend in the semi-finals and I let him go through to the final without fighting me to save his energy. He went on to win the final and take home the 2,000 cash prize.
It felt really good to be back on the mats after recovering from a rib injury that put me out of competing for two months. I spent a lot of this year injured, more than I ever have before, and now that I’m healthy again I’m working hard at making up for lost time! Next week I will be fighting in Las Vegas at the BJJ Tour Nevada which will be passing live Saturday November 14th on BJJTour.com and then the following week I will be fighting in the IBJJF New York Pro!!
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Choose the right types
A carb is NOT a carb. A slice of white bread and a small banana both have roughly 80 calories, but the effect they will have upon your training, stamina, digestion and overall feeling of well-being couldn’t possibly be further apart. The slow-burning carbohydrates such as sweet potatoes, pasta, whole-grain bread, brown rice, and oatmeal should be your primary choices. These slow-burning options are excellent for maintaining your body’s insulin levels and curbing hunger while you work and train.
Cheat days rock!
Most days, you should avoid giving your body any number of calories above your optimal number. However, seeing as you are a human being, there are going to be times when you wish to engage in a little junk food consumption. Aside from the positive mental results this brings, you will also see a slight bump in your metabolism, which helps you to drop body fat and become a more efficient, leaner fighter as a result! Keeping fat levels in check should always be a top goal for MMA fighters!
Cut the carbs in the PM
Of course you need plenty of carbs each day to fuel your training and other bodily needs, but the timing of their consumption can have a great effect upon your body fat levels. Since you’re looking to fight at your desired weight, while at the same time adding as much muscle mass as possible, you are going to want to reduce your daily carbohydrate intake by 4 or 5 pm. If you train in the evening, this time will be pushed back. Ideally, you want your body to be burning stored body fat for fuel in the evening, and not carbohydrates in your body in the form of sugars in your digestive system.
Rotate high and low carb days
On the days you aren’t training, your body burns fewer calories. On these days, you don’t need as much food – nor as many grams of carbohydrates – for daily function. Therefore you should consider cutting your carbohydrate intake by 30 to 50% on these non-training days. This will also keep your body fat in check, and provide a nice bump to your metabolism in the following days when you bump the carb intake back up!
Choose the right snacks
Yogurt & cottage cheese are the perfect snacks for the mixed martial arts fighter intent on keeping his insulin levels primed and appetite under control. You’ll also enjoy the added boon of calcium and will keep your fat levels in check while providing your body with a continuous source of energy from the carbohydrates. Eat slowly and steady throughout the day – almost grazing – choosing the correct foods such as cottage cheese and yogurt.
Stay hydrated
Consuming carbohydrates – particularly the correct kinds in large quantities – can lead to constipation and other digestive issues. Before you resort to the use of laxatives and other unnatural means, solve things by just increasing your water intake. You probably sweat a ton already, with your training and running. Most untrained, sedentary people need half a gallon of water each day. You should be consuming 1 to 1.5 gallons of water each day for maximum training effectiveness and digestion, as well as overall health!
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Arm Bar: In an attempt to force the opponent to submit/tap out, one would apply pressure to the opponent in the elbow joint region, forcing the arm to bend in an unnatural way. Placing the opponent’s arm between the knees will allow greater pressure to be applied using the hips.
Axe Kick: This kick is delivered downward upon the opponent. One leg is raised into the air, then brought straight down, with the heel making contact with the fighter on the ground.
Choke: This move is designed to cut supply of oxygen to the brain of the opponent. Using the forearms, biceps, or even the legs, one can wrap around the neck/windpipe of the opponent and force him to either submit, or pass out from lack of oxygen.
Clinch: This is a “hugging” position in which competitors gain control over the other’s body after wrapping arms around each other, while fighting for advantageous hip and arm position. The clinch is used before the takedown attempt.
Elbow Strike or Elbow: Just like is sounds, this is a painful impact made to the body (or head) of the opponent at an angle using the pointed tip of the elbow which can result in cuts and is heavily regulated in mixed martial arts.
Hammerfist: This punch is delivered as the fighter moves the bottom of the fist into his opponent in a fast and powerful manner.
Jab: This straight punch is highly effective in boxing and mixed martial arts.
Leg Kick: Any leg-to-leg kick. These can be highly effective for weakening opponent and disrupting their balance.
Side Control: This position allows a competitor to restrict opponent movement. Lie perpendicular across the opponent and control his head of hips and he lays on his back or side.
Spinning Back-Fist: This is a full-circle punch, delivered first while facing the opponent, then followed up with an additional punch while spinning around.
Sprawl: This is a defensive technique, used to respond to an attempt at takedown by the opponent. Jumping back, lowering the hips and driving weight into the attacker leads to an effective sprawl.
Sweep: This would include any move in which one tries to take the opponent’s balance, then turning him over, usually into the mount position. Removing all support or base, in the form of one of the hands or feet, is how this is achieved.
Takedown: Drawn from the wrestling world, this is a technique used to get your opponent on the ground, and get on top of him. One would shoot in for a takedown.
Tap Out: Often seen as a logo on clothing, this is the method employed by fighters to indicate to an official that they submit to their opponent. One can tap upon the mat, or the opponent, to let the referee know he has surrendered this match.
Uppercut: Any punch which is executed by bringing the first up in a very quick and smart manner, targeting the face or the body of your opponent.
]]>This is Nathan Mendelsohn back again with another Technique of the Week! This time I will be showing you one of my most effective and most high percentage submissions, the Bow and Arrow choke starting from the side mount!! Hope you enjoy!!
Stay Tuned Each Week for a new Technique!! Osss
]]>Granted, cardiovascular training is essential for reaching top physical shape and maximizing your stamina. However, this training cannot take place unless you’ve given your body the proper foods needed to fuel these workouts. Nutrition is the key to greater endurance, which will allow you to train longer and harder, and last longer in the ring or match. Let’s dig in!
Time our your meals. Most people tend to stick with the traditional 3 meals a day plan. Your body can only assimilate 30 to 40 grams of protein per meal, and large meals tend to leave you bloated and uncomfortable. Stick with 5 to 6 smaller meals each day, and you’ll feel worlds better. Your body will enjoy a steady stream of nutrients almost around the clock.
Record your macronutrient intake. Protein gives your muscles the amino acids they need to repair and recover. Carbohydrates give you the energy you need for training. Fats are required for your body’s functions and more importantly, vitamin absorption. Choose a wide variety of steak, chicken, whey protein, along with rice, pasta, vegetables, fish oil and eggs. Enjoy fresh fruit. Some snacks of the junk food variety are acceptable early in the day, but work to avoid extra salt foods, as they lead to water retention.
You’re going to need to learn to develop a healthy relationship with the foods you’re eating. Don’t look at endurance training eating as a task or a chore – make it a part of your daily schedule. Choose foods you enjoy and design your meal plan accordingly. If you suffer through your dining, then it’ll always only be a part-time thing. Make it a permanent part of your lifestyle by choosing foods you love!
Staying hydrated is a key to proper bodily function. Plus you’ll avoid the nasty muscle craps that take place when you’re training in warm temperatures for extended periods of time. If you notice feelings of fatigue or urinate a dark color, then it’s time to bump up your water consumption. Most people need at least a gallon of H2O per day. Fighters training hard need up to triple that. One gallon to two gallons a day will always keep you hydrated enough to train long and hard.
Finally… Always start early! Even if you’re not hungry in the morning, you should begin your day with a small breakfast. Your body has been without nutrients – particularly protein – for 8 hours or more. Don’t try to enter your endurance training session on an empty stomach. Eat, drink, digest, then begin your tough training. You’ll never be a top MMA fighter if you cannot train for stamina – and eating right is how you make that possible!
]]>Wrestling
Two wrestling styles are used by MMA fighters: Freestyle and Greco-Roman. Many of the top MMA fighters of today were star high school, college, and even Olympic level wrestlers before finding MMA fame. Wrestling is essentially about controlling your opponent and forcing him to the ground for a pin, and at time, a submission. Wrestling is a discipline often started by athletes at the elementary school level. The ability to control ones own body at the wrestling level is the foundation for mixed martial arts ‘ground game’ and is a hugely important skill for future MMA fighters to develop. If you’re interested in MMA, it’s time to get serious about wrestling!
Submissions
Brazilian Jiu-Jitsu is a discipline which uses leg locks, chokes, and arm locks in an effort to get your opponent to ‘submit’ or surrender. Catch or Submission wrestling are also integral parts of the submission realm. Submissions can be highly dangerous and their origin goes back centuries. Intense study of the human body and the effects of pressure and positioning goes into a well balanced and skilled MMA fighter. The generation that grew up seeing “Tap Out” everywhere is already aware of the submission motion, whether they know it or not.
Striking
Perhaps the most painful and obvious part of mixed martial arts fighting is striking – the use of legs, knees, hands and elbows to throw strikes at your opponent. Fighters from the worlds of boxing, Karate, Muay Thai and Kickboxing all funnel into the sport of MMA. There can be overlap at times, as the rules of some offer allowances using certain strikes. In MMA, they can all be used, in unpredictable and always exciting ways. Discipline, time, and practice make one a good striker.
If you’re thinking about MMA, jump into wrestling, boxing, or karate. Learn a discipline and develop your skill and work ethic. Then, start with some cross-training across multiple areas. Most MMA fighters wish they had spent more time grappling, so young potential fighters are often advised to start with wrestling. Give it time. Try the various worlds of wrestling, submission and striking. Remember that MMA isn’t life – MMA is a tool which should be used to enrich your life.
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Warm Up & Cool Down
Always start your workouts with a warm-up session. You’re about to engage in some high-impact, high intensity training. You want to give your body a chance to raise heart rate, spread oxygen, and prepare muscles for at or near-maximum capacity training. Ten minutes on the treadmill is adequate. Additionally, you should cool down at the end of each workout with some low-intensity walking. You’ll minimize the muscle strain you face, break up lactic acid stores, and bounce back faster from training as a result.
Take Rest Days
Many young boxers enthusiastically enter the gym or the ring each day, training nonstop. This will feel good for a few days. However, over time, the strain and drain faced by your central nervous system (CNS) will become apparent. The body needs breaks in order to rebuild its resource stores. This is necessary for long-term viability. Longer-term wear can lead to muscle tissue damage which might be disguised as soreness. Take a few days rest every six weeks as well, to allow your CNS several true recovery and repair sessions each year.
Record Sleep
Most wise boxers keep a journal, recording their training efforts. This allows them to analyze their training later, to see what led to improvements, and what left them run down and weaker. Extremely smart athletes keep a nutritional journal as well, quickly jotting down what they eat each day in order to remain accountable for nutritional choices, as well as to allow for analysis of eating patterns to see what is working, and what is not. Apply this same principle to recovery as well! Write down what time you fall asleep, and what time you wake up. Record how many times you wake up each night – analysis of this may help you to limit how often this happens. Write down any naps you take. Then, compare the rest you enjoy with the training results you see in the following days. You’ll likely realize that more accountable sleep equates to greater training and recovery productivity.
Ice Baths Rock!
If your goal is to defeat soreness from training, then inflammation is your biggest enemy! Lifting, punching, sparring and running create a great deal of micro-tears in your muscle fibers. Lactic acid and cortisol build up. Apply a cold compress to your trained areas to help bring down this inflammation quickly. It may feel uncomfortable at times. However, dealing with some delayed onset muscle soreness (DOMS) for a few hours such beats facing it for a few days! Use ice packs and baths on a regular basis to recover faster from tough workouts.
Add Stretching
Employ a simple stretching routine 2 to 3 times each day to keep your muscles limber and to remove wastes which can accumulate as training time adds up. Target each muscle group individually for a minute or so. Treat trained and untrained muscle groups alike. Complete 3-4 sets of 5 to 7 stretches, holding each stretch for about ten seconds. Use resistance bands for added stretching effectiveness. Record your stretches in your training journal to ensure you use it on a consistent basis.
]]>How does one acquire speed? Can speed be improved? Of course, speed is something with which many athletes are naturally blessed, but it is something that can be improved using the correct type of drills. It won’t come easily, but it will come with time, as you move just a bit faster with your hands and legs as each week passes. Building up the muscles that move your hands and legs, along with the stamina to maintain that speed, is key. Let’s check out the drills for your hands and legs!
Hand Speed Drills
Clap Push-Up
As a boxer, you need fast hands. The use of pushups (with a quick clap as you leave the ground at the top of each pushup repetition) is a great way to build fast explosive strength in your body, along with some added coordination. Keep your elbows at a wide 90 degree angle and maintain identical repetitions through your four sets of 8 to 10 repetitions.
Jump Roping
Intervals using the jump rope develops both slow and fast twitch muscle fiber, increases lung capacity, and delivers greater muscle coordination, in addition to added speed. Jump for one minute, then the next half-minute using double unders (two rope rotations for each jump). Repeat to exhaustion, which is usually 2 to 4 rotations.
Dumbbell Shadow Boxing
Resistance training is a solid way to build up muscle and punching power, and to punch faster as well. The moment you set down the dumbbell (following your two minutes of punching with each arms), your hands will become very light and much quicker. Repeat for 3 to 6 sets using both hands.
Speed Bag
No gloves needed here. Four rounds of 3 minutes each is all you need to bring your hands to life and build muscle stamina and speed to help make your punches arrive just a little bit quicker each time. Every punch should be identical to the last with no variation in tempo or form.
Punchout drilling
Finally, nothing beats plain ol’ all-out speed punching drills. Hand speed and overall lung capacity and stamina will benefit from this exercise. You don’t want to punch using full power here. Keep a limit of about 40% of your maximum power per punch. Thirty second of punching should be followed by 30 seconds of rest. Repeat for 4 to 6 sets.
Leg Speed Drills
High Knee Jump Roping
Alternate standard jump roping with the high knee variety, in which you pull your knees up to near-waist level with each repetition. You’ll need added focus just to stay on your feet when using this movement, but you’ll develop new leg speed as a result. Stick with rep ranges of 45 seconds on, 45 seconds rest.
Water running
Resistance running in water is an effective way to target your core and leg muscles and, just like with dumbbell punching, teach your limbs to move faster once the resistance is remove. Longer-distance water running is fine, depending up the facilities available to you.
Jump squats
Keep the weight light and your body under control for this highly effective yet potentially dangerous movement. This is a standard set of squats in which you explode or jump from the halfway point of each repetition. Always warm up thoroughly before attempting this movement.
Sprints
The unique aspect of sprints compared with long distance running is that sprints target the fast-twitch muscle fiber used for explosive, fast movements. This is the kind of power you want when you’re lunging into a punch, or trying to move your legs to avoid one. Run for 40 meters, then walk back and repeat. Run at near-maximum speed, but not so much that you’re out of control and reckless.
All of the speed in the world won’t help all that much if we are able to control it. This introduces a factor known as Agility. Simply put, agility is your ability to quickly change the direction of your legs, hand, arms, or entire body, while keeping control of balance and body. The fastest engine in the world doesn’t matter on a vehicle, if the steering and brakes don’t work! Look at agility as your ability to contain and control the speed you’ve been working to develop. Exercises such as burpees, hurdle jumps, box jumps, agility ladders and running with resistance bands will help you to build up a greater level of agility. Good luck!
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Improve your technique
First off, you have to make sure your punches and kicks are executed with perfect form. As you may already know, perfectly thrown strikes and kicks exert the least amount of energy from you, while delivering the greatest possible amount of energy toward your opponent. If you want to exert the least amount of energy possible while punching, while hitting the hardest, then you are going to want to execute clean, direct punches. Work with your coach and record your practice rounds to ensure you don’t get lazy on form as you grow tired during training. Many average fights would look much better in the closing minutes of a fight, had they throws smarter punches early in the match. Experience outlasts stamina in many cases through the simple use of proper form and technique. The old vet that knocks out the all-star newbie without breaking a sweat is a perfect example of how stamina of technique can beat all.
Fire up your muscle memory
The fibers of your muscle groups grow stronger as a result of use. Each time you throw an exact, perfect punch, your fibers experience very small micro-tears. You go home, enjoy a protein shake, and rest and recover. When you return to the gym, the muscle fibers have regrown just a tad stronger in the key areas where those small tears occurred. This is how you grow stronger, and often bigger, provided you are boosting your caloric intake. These pathways develop very cleanly over time, assuming your are training wisely and consistently. As the weeks, months, and years pass, each punch of kick becomes less and less efforted as your muscle fibers adapt to the common pathways taken while executing these moves. Train smart and consistently, and muscle memory will develop.
Cardiovascular training
The most common, and obvious, way to boost your stamina is to spend a lot of time engaging in cardiovascular exercise. This is a simple process which involves more action than thinking. By engaging in running, jogging, biking, elliptical machine, or another cardio training means, you create a rise in your heart rate above your resting rate. This, in turn, increases oxygen intake (absorption) by your body. Each workout should involve pushing yourself just a bit more than the last workout. Run a little faster or a little longer. Your body will stop adapting and improving once the cardio training becomes predictable. Change up your movements and always work to do a little more work than last time. The increase in heart rate might not be comfortable, but it’ll give you a much greater lung capacity as long fights wind down.
Boost muscle conditioning
To increase stamina, many fighters look solely to cardio and skill training. They completely neglect the fact that part of increasing stamina is making muscles stronger so they take longer to fail. Build your muscles using plyometric movements (such as pushups, situps, squats) as well as by lifting weights (utilizing such movements as bench press, squats, and deadlifts). Any weak links in your body will be cured with full body training, hitting individual muscle groups as well as your core and larger compound movement support muscles. Muscle fatigue can be devastating in a fight. Build your skill, your lungs, AND your muscle if you want to win.
The last man standing isn’t always the best fighter. The man with the best conditioning of the muscles, the skill, and the lungs, is the fighter with the best possible chance of emerging victorious. Target all key areas and always work to improve upon your last outing. The results will be phenomenal!
]]>You begin by exercising a few times a week. At the first few days, you only think of how to survive the session. After the second or third week, you begin to complete the workouts and seek to do better. Over time, spending time with coaches will influence you to also make better lifestyle choices like eating better food and making sure your body recovers properly.
A challenge that we all encounter are commitments that conflict with our current workout schedule. You might have a job that involves traveling regularly or days when your schedule is full and it’s not convenient to visit the box. Instead of feeling guilty, we prepared some examples of workouts that you can do at home or from anywhere.
The basic movements:
Pushups – If you’re having difficulty maintaining the standard form, just plant your knees on the ground but maintain a straight back and keep your core tight. For hand release pushups, simply lift your palms from the ground after every rep.
Sit ups – Keep your feet planted on the ground all throughout the movement. Be sure to touch both the floor above your head and your toes.
Squats – Ass to the grass. Make sure your feet are spaced appropriately and drive the weight on your hills. Don’t tiptoe when the movement gets hard. Simply slow down.
Walking lunges – Inhale at the top. Hold your breath. Lunge. Exhale when you get back to the top.
Burpees – Don’t speed up at the beginning. Maintain a slow and steady pace and speed up toward the end. Make sure your thighs and chest touches the floor on the down position and smile as you get back to the top position.
Pistols – This is an advanced movement. If you can’t do this, scale down to an air squat.
Always be mindful of form.
Here are some WOD’s that you can do from home:
If you’d like to scale up the difficulty try these exercises:
5 handstand push-ups and 10 pistols, AMRAP 10 minutes
If you have a pull up bar (or somewhere to hang) and a jump rope you can do these workouts:
Angie – 100 pull-ups, 100 sit-ups, 100 push-ups, 100 squats (for time)
Barbara – 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats (5 rounds for time 3 minutes rest between rounds)
Chelsea – 5 pull-ups, 10 push-ups, 15 squats (EMOM for 30 minutes)
Mary – 5 handstand push-ups, 10 pistol squats, 15 pull-ups (20 minutes, AMRAP)
Functional fitness helps your body get stronger for everyday life. In the event that life gets in the way, do the workout out of the box.
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Wrestlers need to focus upon both short- and long-term bursts when completing their cardio. The art of the match is that it is both a sprint AND a marathon. You are up against other wrestlers for minutes at a time, so possessing a strong base with plenty of slow-twitch muscle fiber activation is important. On the other hand, the brief and intense exchanges between wrestlers in which you are using near-maximum levels of oxygen are similar to those required when panic sprinting. Beyond safely pushing yourself, you are often fighting for air, or at the very least fighting to stay off your back, while an opponent is doing the same. Your lungs need to be strong, and last as well.
Start your training with the stationary bike. Bring blood and oxygen to the lungs and lower body. After a 5 to 7 minute warm up, you will want to complete intervals. Pedal for 30 seconds “all out”, then pedal lightly for 15 seconds. Your legs and lungs will have a chance to recover a bit, but your heart rate will remain elevated. Complete ten of these intervals.
Running is essential for wrestlers, and that will come next. Find your spot on the track, field or court. Sprint for ten yards. walk ten yards. Sprint 20 yards. Walk ten yards. Sprint 30 yards. Walk ten yards. Repeat for ten intervals until you have maxed out at your final 100 yard spring. Then, you will want to exasperate your results with a brief 5 to 7 minute job to lower your heart rate and maximize the stamina gains.
At this point, you can rest or return for skill training via drills. Many wrestlers will opt for swimming training, as it delivers a very low-impact means for adding stamina, and often provides some therapeutic results to the athlete whose body may be hurting after all of that training. Your swimming intervals would be the same – Push yourself for one length, then paddle back, catching your breath. This sort of interval training helps to activate the slow-twitch muscle fibers (endurance) as well as the fast-twitch variety (short brief massive exercise moments). As discussed, both of these are imperative for wrestling cardiovascular training.
Record your daily cardio performance training in a journal. Document your times and set/repetitions. Over time, you will need to increase your training workload in order to ensure you are still making progress. The body adapts quickly and will no longer show stamina gains once you halt the progressively greater workouts. Train a little harder each time using interval cardio training, and you’ll be the last man standing as the strength, skills, stamina and strategy of your opponents fall by the wayside!
This is Nathan Mendelsohn back again with another Technique of the Week! This time I will show you guys another of my most high percentage takedowns: the Collar Drag!! Hope you enjoy!!
Stay Tuned Each Week for a New Technique!!
Ossssss
]]>This is Nathan Mendelsohn back with a quick documentary one of my students made about my return to competition after dislocating my elbow at the IBJJF Long Beach Pro last December! The documentary shows my recovery and preparation leading up to my return to the mats at the BJJ Tour American Cup! Hope you enjoy!!
Stay Tuned! Osssss
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