Friday, April 15, 2011

Stabilization Training on the Stability Ball

BJJ offers unique body movements that strengthen the core musculature such as the external obliques, rectus abdominis, and psoas. However, beneath the surface, there are muscles that stabilize and strengthen the lumbo-pelvic-hip complex ( the real core). These muscles are the inner layer of muscles that attach directly to the spine including the transverse abdominus, multifidus and internal obliques. While most focus on training that strengthens outer muscles, it is the inner unit of muscles that provide core stabilization to distribute weight, absorb forces, and produce force. 
 Below are 4 core stabilization exercises that synergistically balance, stabilize, and improve your game on the mat.

1.            Butt on Ball
This is a great starting position for establishing stabilization through the midsection. Using a stability ball, position yourself on top while lifting your legs and arms. Your first objective is to stabilize and maintain balance. To add difficulty, transition slightly from cheek to cheek (not hip to hip) while maintaining complete control.

2.            Back on Ball
Following the same objective as example one, try lifting your knees to your chest while balancing on the ball with your lower back. You can use your hands as needed. After you feel comfortable holding the position, try transitioning from your back to butt.

3.            Belly on Ball
This position is similar to holding mount on a larger opponent. Balance yourself on the ball while only touching your hips and stomach without touching your arms or legs on the ground. Stabilize this position and find balance.

4.            Knees on Ball
The final stabilization involves getting on the ball with both knees. You’ll want to use your hands when you first try this, but as you advance you can try it without them. After you master the stabilization phase, transition between knees and belly holding each position at least three seconds before transitioning.

These four exercises are proven to strengthen your inner musculature. Clearly, these positions will increase the timing and efficiency of core muscle recruitment and enhance your Brazilian Jiu Jitsu top game.


Tuesday, April 5, 2011

The First "Twister" in the UFC (Gracie Breakdown)

It's been a long time since my last article. Now I'm back with The First "Twister" in the UFC (Gracie Breakdown) by the Gracie Brothers, Ryron Gracie and Rener Gracie.

The UFC Fight Night on March 26, 2011 had some sick fights. Ryron and Rener Gracie breakdown the Twister used by Chan Sung Jung against Leonard Garcia. They show how Amir Sadollah used RIckson's favorite, the Twisting Arm Control, against DeMarques Johnson, and more! 

Monday, February 14, 2011

Technique of Breathing

Correct breathing method improve your performance in the game. We tend to hold our breath to focus and feel stronger it is because holding your breath tightens the core musculature and stabilizes our bodies to withstand external forces.

This is a good thing, but presents a challenge when the duration of a movement, like sparring in BJJ, last more than several seconds. When we hold our breath, we induce premature fatigue on our bodies. Our muscles need oxygen to work long and hard, the longest they can go without it is about 3 seconds. Holding your breath might get your core prepped for that submission escape, but it eon't help your working muscles continue long enough for many more subsequent move.

The technique of breathing is 'Inhale through the NOSE, Exhale through the MOUTH'. Breathing in throught your nose warms and humidifies the air entering your body. This makes consumption and oxygen extraction easier and more efficient for the cardio/pulmonary system. Less work for the lungs helps maintain a steady state that will prevent early fatigue. In addition, inhaling through the nose causes a reaction which produces nitric oxide (NO) in the nasal air passages. NO helps improve oxygen uptake in the muscles. That means you can spar longer and fight harder.

INHALE through the NOSE, EXHALE through the MOUTH

Thursday, February 10, 2011

Core Strengthening Exercise

Core Strengthening - Lower Back Injury Prevention with Rener Gracie

Protect your back to prolong your jiu-jitsu career.

Even though my back has fully recovered, I continue to do this lumbar strengthening routine at least 3-4 times a week (during rehab I did everyday). Start at level 1 and once you find your balance, you can go to level 2. Once level 2 gets too easy, you can place your feet on an elevated platform (6-8 inches) for level 3. Start with 25 reps on each side. 3 sets, then increase the number of reps to 50, 75 and once you're then 100 on each side for 3 sets. - RENER GRACIE.

Level 1: 25 reps on each side, 3 sets.
Level 2: 50 reps (or more) on each side, 3 sets. 
Level 3: Place your feet on an elevated platform (6-8 inches), 25 reps on each side, 3 sets. Slowly increase the reps to 50, 75 and 100 on each side for 3 sets.

Wednesday, February 9, 2011
















Tuesday, February 1, 2011

Eddie Bravo - Rubber Guard

Eddie Bravo is a Music Composition and also a well famous American practitioner of Brazilian Jiu-Jitsu who holds a second degree black belt under Jean-Jacques Machado. He is most famous for his win as a brown belt against Royler Gracie by triangle choke in the 2003 Abu Dhabi Submission Wrestling Championships(ADCC) with his unique system of no-gi Brazilian Jiu-Jitsu called The Rubber Guard. He is also known for his Mixed Martial Arts commentating on the UFC and strong Marijuana advocacy. He runs his 10th Planet Jiu-Jitsu school out of Legends MMA in Hollywood, California.

Monday, January 24, 2011

MMA Strength and Conditioning

“One does not accumulate but eliminate. It is not daily increase but daily decrease. The height of cultivation always runs to simplicity" - Bruce Lee

The demands of MMA

In strength and conditioning terms, the demands of MMA are variable. We have many different styles and multiple ways to succeed in competition. This make it difficult to apply a rigid structure to the strength and conditioning framework requires for the fighter. The bottom line is that strength fighter, power fighter and endurance fighter can all be highly successful. So, is I'm a power fighter and I win all my fight in the first round - should i spend time focusing on my endurance? And if I do, will my power suffer? To answer this we must first examine whether this is a weak point. 

What is a weak point?

Traditionally a weak point would be highlighted as a peer-tested variable. As an example, if you are below the average strength for your weight class, then this is a weak point. 

My criteria for classifying weak point are very simple:

*Does the variable involved affect your ability to succeed in fight?
*Does the variable involved affect your longevity as an fighter?

Rate your fitness out of 10 (10 being excellent) for the following elements:


You'll be able answer this fairly easily if you've training for any length of time. My suggest is that you already fight/train in a way that supports/or is supported by these physical strengths and weaknesses. If you took a serious look at your training history you will probably find that you've spent
countless hours in the gym working towards goals that don't support you.

Applying this to your strength and conditioning 

Take a look at your current training programme and examine the current weak point in your physical game. Next, think about whether they really are weak point - as defined in the above criteria. If you have training practices in your programme that don't support your road to success then take them out. Try this for 4-6 weeks and devote them extra time and energy to working on your strengths.

by Mathhew Palfrey - Strength and Conditioning Coach in UK. He can be contacted via his blog

Thursday, January 20, 2011

Jackson's Mixed Martial Arts

Jackson's Mixed Martial Arts establish in 1992 by Greg Jackson, who is a MMA trainer. He is now the most popular MMA trainer in the world and he has trained several successful fighter, including current UFC welterweight champion, George ST-Pierre.

In 1992, Jackson founded his own martial art, Gaidojutsu, which combines wrestling with the basic judo locks. He then developed his art by adding techniques from other styles such as Wrestling, Grappling, Brazilian Jiu Jitsu and Kickboxing. His school officially turned into an MMA school in 2000.

Fighters from Jackson's camp has a win percentage of 81%. Other notable fighters include former UFC veteran Keith Jardine, former UFC Light Heavyweight Champion Rashad Evans, former WEC Welterweight Champion Carlos Condit, former King Of Pancrase Nate Marquardt, light heavyweight propest Jon Jones, Heavyweight Shane Carwin, former UFC Heavyweight Champion Andrei Arlovski and World MMA Fight of Year Award Winner Clay Guida.

Greg Jackson won 3 World MMA Awards. He won the "Best Coach" and the "Best Gym" in 2009 as well as "Coach of the Year" in 2010.

Greg Jackson was named the 8th most powerful man in MMA by Fight! magazine in 2009.

Released in 2009, "Jackson's MMA - THE STAND UP GAME"

Released in 2010, "Jackson's MMA - THE GROUND GAME"

Thursday, January 13, 2011

The King is here!


'Top King' Grappling Gloves are functional for both training and competition.

Thick knuckle padding reduces shock.

An open half palm provide comfort and wrap around wrist closure provide a secure fit.

My conclusion for the 'TOP KING' Grappling Gloves, it's totally suitable for both MMA's training and competition.
Because of the thick knuckle padding, you now can sparring it with full force in our academy, Ultimate MMA Academy during sparring session.
The open palm design, you have more control in the game. It help you to have more control for bjj technique. It's totally worth to buy it, train with it. For more detailed, visit our store's page on Facebook.

The Gracie Diet's Tips

*Prepare the juice only at mealtime. The nutritional value of freshly squeezed juice diminishes almost instantly if you let it sit.

*Stay away from canned or bottled fruit juices, even if it says that they are 100% natural and have no preservatives.

*No offence to any brand/company. Pictures shown only for illustration only.

TGD Chapter Review #5

Chapter 5
*Space your meals at least 4 1/2 hours apart. Do not eat anything in between.

*Never eat dessert or drinks sodas.

*Don't mix different starches within the same meals.

Wednesday, January 12, 2011

Ever Gas Out Early In A Competition?

Brazilian Jiu-Jitsu is an individual sport. Although there are teams, schools, and associations, at the end of the day your training partners can’t fight for you. At a competition, once you step onto the mat, it’s just you, alone in the spot light.
Everyone reacts a little bit differently, but for me, as I walk out the gym goes quiet. I feel slightly disconnected from the world, like I am watching my body from the outside. Every sound is muffled and slow. I feel my heartbeat in my ears, and my hands start to sweat. My legs get very tight like overwound springs, ready to explode on command. My throat swells a little bit and I can’t really talk. The muscles in my shoulders and neck get a little twitchy and my arms tingle.
It’s an adrenaline dump, nature’s way of preparing my body for fight or flight. And it can be very difficult to control or deal with. The primal nature of a grappling competition (after all, we are literally getting ready to try and choke someone unconscious) amplifies the bodies’ reaction. My hands are literally twitching a little bit as I type this, just visualizing the moments before a match begins.
Adrenaline is a double edged sword, while it makes us stronger, faster, and more aware, it also impairs our critical thinking and saps our endurance. Its purpose is to give us 60 seconds of superhuman attack strength, or the speed to run and hide. A six minute grappling match is outside the scope of adrenaline’s original design specifications.
I came to BJJ from wrestling. As a wrestling coach, I’ve seen a lot of different reactions to adrenaline dumps, from crying to manic laughter to puking to freezing up, and the classic gassing out 30 seconds into a match. The gassing out was what really started me thinking about what was happening. I knew the kids were in good cardio condition, there was no reason they should be getting tired in 30 seconds. But no matter how many sets of stairs we did, or how intense our drilling was, we still had kids just gas out in competition.
I also saw a lot of mentally tough kids, even at the high school level, just lose it and start bawling their eyes out. What the heck was going on? I don’t have the scientific chops to explain this complicated chemical chain reaction, but I can tell you how I dealt with it as a coach.
The first thing is to help the kids recognize, at an intellectual level that they are going to have some sort of physiological reaction at the moment of competition. Just being aware of that and accepting it will help when the moment arrives. I would talk with them in great detail about what they might feel, and make them understand that it was perfectly normal and that everyone (their competition included) felt something similar. Now, instead of wondering what the heck was going on they could recognize “Oh, this is that adrenaline dump starting” and bring some rationality back to the table.
The next thing we would do is help them recognize that they really aren’t in a life or death situation. Sure, some people get hurt at wrestling or grappling competitions, but it’s rarely serious and almost never fatal. You are most likely going to get up and walk of the mat with no serious injuries. And any kid who spent more than a couple of months in wrestling practice wasn’t going to be afraid of a little pain.
But adrenaline is a fear based reaction, so if we know we aren’t going to die, and we aren’t afraid of physical pain, where exactly is the fear coming from?
The biggest source of fear is from our ego. In wrestling or BJJ there are no excuses for the outcome of a match. There is no team mate who didn’t do his job, no coach who called the wrong play. We can try to blame the referee, but we have the power to take the decision away from a referee by finishing the fight so that is a hollow excuse. We can’t even say our opponent is bigger or stronger or more skilled in a competition with weight classes and skill divisions. With no excuses left, we have to take the full responsibility for the results of a match on our own shoulders. Either we were better than our opponent, or they were better than us. That’s tough medicine to swallow, and our ego fears taking it.
So how do you deal with fear from the ego? First, we need to understand that we don’t really have control over the outcome of a match. We can’t dictate the quality of our opponents. What if our division is full of scrubs and we submit everyone to take home the gold? What does that say about our Jiu-Jitsu? Not much. How about if we go to a tournament and our division is stacked deep with talent, we fight well but get tapped? What does that saw about our Jiu-Jitsu?
We really only have control over our own performance, and that’s how we need to judge ourselves. Did we fight well? Did we perform up to our own level of competence? Did we improve from last time? Once we decide to judge ourselves on these types of criteria, the outcome is secondary. That gives our ego some comfort, and it lessens the adrenaline dump. We aren’t as afraid of losing, so we can relax a little bit and have fun.
Perhaps the best way to deal with adrenaline though is just to compete more often. Just like anything else, as we become used to the environment the fear goes away. While we might still get a little nervous or get some butterflies, we don’t have the huge adrenaline dump to deal with. If you remember your first day in class, you were probably pretty nervous, but now it’s like family. Same guys, same things going on, but no more fear. Tournaments can become the same way; just watch some of the high level guys who compete all the time. It looks like just another day at the office for them.
-  Bill Thomas

The Technology of Tough

Everlast Technology of Tough

 Everlast use all this technology on this fight gear.

Greatness Is Within #2

Everlast Advanced Pro Style Training Gloves 

Everlast boxing gloves are one of the most prominent brands when it comes to sporting equipment, especially in boxing.

All Everlast Gloves come with the gloves bag. These one too.

The rear look of the bag. It's printed all features of the gloves.
Try up the gloves. 
Here a closed look of the gloves. 

>Constructed from durable and long-lasting synthetic leather.
>Improved curved anatomical grip and fit.
>Hook-and-loop strap for ease for use.