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.

- Wally Holem (Carlson Gracie Jiu Jitsu Club in Mishawaka, Indiana.)

- BJJWeekly.com 

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! 

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

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.

UFC 127 PENN VS FITCH

UFC 127 - PENN VS. FITCH  SATURDAY, FEB 26


FIGHT CARD:


BJ PENN VS JON FITCH 

BJ PENN

JON FITCH

MICHAEL BISPING VS JORGE RIVERA 

MICHAEL BISPING

JORGE RIVERA

GEORGE SOTIROPOULOS VS DENNIS SIVER

GEORGE SOTIROPOULOS

DENNIS SIVER

CARLOS CONDIT VS CHRIS LYTLE

CARLOS CONDIT

CHRIS LYTLE

KYLE NOKE VS CHRIS CAMOZZI

KYLE NOKE

CHRIS CAMOZZI

ROSS PEARSON VS SPENCER FISHER

ROSS PEARSON

SPENCER FISHER

JAMES TE HUNA VS ALEXANDER GUSTAFSSON

JAMES TE HUNA

ALEXANDER GUSTAKSSON

NICK RING VS RIKI FUKUDA

NICK RING

RIKI FUKUDA

MARK HUNT VS CHRIS TUCHSCHERER

MARK HUNT

CHRIS TUCHSHERER

MACIEJ JEWTUSZKO VS CURT WARTBURTON

MACIEJ JEWTUSZKO

CURT WARTBURTON

ANTHONY PEROSH VS TOM BLACKLEDGE

ANTHONY PEROSH

TOM BLACKLEDGE

TIEQUAN ZHANG VS JASON REINHARDT

TIEQUAN ZHANG

JASON REINHARDT

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.

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:


*Strength
*Speed
*Power
*Agility
*Endurance
*Flexibility 


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 www.mmastrengthconditioning.blogspot.com