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This article was written by Eric Wong One of the worlds top strength and conditioning coaches in the field of Mixed Martial Arts.  To see and hear more of this amazing coach just follow the link.

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Professor Pedro Sauer to give him his full title is one of the worlds highest ranking Gracie BJJ coaches.

After training in boxing and judo Pedro was invited by his good friend Rickson Gracie to try BJJ so at the age of fifteen he found his calling.  Which was to become a lifetimes obsession and resulting in him becoming one of the most  successful and respected coaches in BJJ.

Today he still maintains a tough training schedule which helps keep him on top and abreast of any new developments in his chosen calling.  Alongside his own training much of his time is spent giving intense instruction to students and instructors of his and others schools all over North America.  That and his busy sell out seminar circuit tours leaves precious little time for many more commitments.

Luckily for us he did find time to film a DVD set that is absolutely stuffed with golden information that will transform your training and understanding of BJJ.  Just imagine over three and a half hours of personal instruction from one of the worlds very best instructors.

The subjects covered are amazing and all easy to follow and more importantly easy to replicate giving you the opportunity to take your training to another level.

To find out more on this amazing Brazilian Jui Jitsu Coach just click below.

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This article is aimed at any martial artist who either runs their own school or is thinking about setting up a school.

Two very different but world class coaches,Russell Stutely head coach and founder of the well respected Open Circle Fighting Method or OCFM for short. Got together with his great friend Leigh Childs who many of you will know as not only a superb practitioner of TKD who was British champion twice and runner up in the worlds.

He has also become one of the go to guys for anyone who wishes to open maintain and run a successful martial arts school.

Though Russell and Leigh have been friends for many years who have swapped ideas and run many seminars and courses for each others associations.  They have never embarked on a major project together before.  Until now that is, together they have developed what is possibly the most comprehensive guide to setting up,  running, and even maintaining a current school available today.

All the hard won knowledge accumulated over many years of hard training and running their own associations.  Will provide you with everything you need to know about creating and maintaining a successful and profitable school.

Do not get me wrong you will still have to work hard but you will avoid the many expensive pitfalls that unfortunately cause so many schools to fail.

Its a bit of a cliche but failure is not an option with these guys they have experienced all the highs and lows of running successful schools.  They have made mistakes sure but you will not have to you will get everything you need to be a success.

So in conclusion I strongly urge anyone who has ambitions to either start or take their school to the next level to check out the link below.

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In mixed-martial arts, rotational power of the core is crucial to the execution of explosive techniques, whether they be throws, punches, kicks, knees, or escapes. Failing to improve the strength and power of your core in rotational patterns will limit your ability to knockout, slam, or surprise your opponents. The medicine ball is an extremely effective tool for developing your rotational power. First, throwing a medicine ball allows you to put your full effort into the exercise, without slowing it down. Just think of doing a lying medicine ball chest pass and a speed bench press – because you can’t let go of the bar during the bench press, your body has to slow the bar down at the top, limiting your power production. But with the ball, you release it and you use full power through the entire range of motion. So exercises like the side toss and chop toss using a medicine ball will go a long way to developing the knockout power you’ve always wished you had. Side Toss 1. Take a wider than shoulder-width stance with slightly bent knees, holding the ball in front of your navel. 2. Do a quick wind-up and throw the ball straight to the side, keeping your spine as tall and straight as you can. 3. Avoid throwing the ball with your arms, instead, power the movement with your core. Chop Toss 1. Same setup as side toss. 2. Do a quick wind-up up and to one side, bringing the ball over one shoulder and shifting your weight to the same side. 3. Slam the ball into the ground on a diagonal while shifting your weight to the other side. 4. Keep tall and continue to look forward instead of at the ball. Now integrating these two exercises into a circuit will help you develop your power endurance. We’ll add 3 body-weight exercises to the mix to simultaneously develop your power and conditioning, using exercises that will specifically benefit a MMA fighter. 1. 10 Lunge jumps – start in a lunge position, jump as high as possible and switch your feet landing and jumping as quickly as you can. 2. 5 Side tosses each side 3. 10 Squat jumps – start in an athletic stance, jump as high as you can and repeat as fast as you can. 4. 5 Chop tosses each side. 5. 10 Clap push-ups – do the push-ups as explosively as possible and focus on clapping your hands as loud as you can. Rest one minute and repeat for a total of 4 – 8 circuits. For the jumps and pushups, think of the ground as hot coals and your goal is to not burn your feet while always being as explosive as possible. This type of circuit is what a mixed-martial artist needs to excel in the cage or ring. Of course, proper exercise technique will prevent injuries, so if your form gets sloppy, do less reps or take more rest between circuits. For more information   Click Here!

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This article was writen by the world famous strength and conditioning coach Eric Wong

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When you ask the majority of fighters what they do for a warm-up before training, most will say they do some type of stretching, usually for tight areas like the hamstrings and groin. But research shows that a dynamic warm-up is far superior for performance and injury prevention when compared to static stretching. So what exercises should a mixed-martial artist warm-up for optimum performance and injury prevention?

Well, there are a few general criteria that, when included, will result in maximum performance while decreasing the risk of injury.

1) Movements should be included for the muscles that are going to be used during the training session. If you’re doing the warm-up before a strength training session where you’ll be starting off with bench press, you’ll need to warm-up the pecs, triceps, deltoids, serratus anterior, and lats.

2) Movements should work the muscles through a complete range of motion. The dynamic warm-up will increase your mobility if you do all exercises to the end ranges of motion. For example, if you’re doing basic bodyweight squats, you’ll want to squat right down, touching your butt to your heels if you can. Doing so will help to keep your muscles, tendons, and ligaments from tightening up and shortening.

3) Muscle activation exercises should be included for muscles that are commonly inhibited. One muscle group that is often inhibited is the glutes. Because a lot of people have spent so much time sitting on them, they get sleepy and lazy and need to be woken up. If you have inhibited glutes, you may notice during lunges that your knee will cave in (valgus knee). This is a sign of glute weakness/inhibition. To activate the glutes before doing an exercise like lunges, you can do hip extensions. Simply lie on your back with your knees bent and feet flat on the floor, squeeze your butt cheeks together and raise your hips. Hold for 4 seconds, repeat 8 times.

4) The routine should increase the heart-rate, body temperature, and breathing rate gradually to a comfortable level. In order to do this, you’ll have to move quickly from one exercise to the next, which means you want to know exactly what to do before you get started. Like anything, if you fail to plan, then plan to fail. So come up with a routine before you get to the gym.

So in putting this together, you could do something very simple such as:

20 jumping jacks
10 hip extensions
10 squats
10 pushups
10 lunges

Repeat 2 to 3 times and you’ve got yourself a decent warm-up.

Learn the complete program used to help fighters such as Jeff Joslin reach peak levels of fighting fitness just follow the link.

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If you’re a mixed-martial artist and you’ve been in a fight that’s gone the distance, then maybe you know the terrible feeling of having nothing left to give with 2 minutes left in a round. If you haven’t gone the distance or haven’t had a pro fight yet, then use the 5 tips in this article to make sure you’re the one maintaining the pressure and imposing will – not your opponent.

1) Do sprints and intervals instead of long, slow runs.

MMA is a sport that requires explosive, quick moves and strength at various times through a 5 minute round. You never know if you’ll be in a clinch, defending a shot, escaping the mount, or sinking in a triangle. One thing you do know is that you WON’T be jogging around the ring at a slow pace for half an hour. Training in this fashion will help you get your time down for your local charity run, but won’t do anything to help you knock your opponent out.

Instead, stick to sprints and intervals if you’re going to be doing running workouts. An example of a good sprint workout would be to warm-up for 5 minutes doing a dynamic warm-up routine, then doing 5 short 40 yard sprints where you gradually increase your pace from about 60% to 90%. Rest a minute, then do a 100 metre sprint, walk back to the start, and repeat for a total of 10 sprints. This workout will beat distance running hands down for its ability to improve your performance in the cage.

2) Take 2 recovery weeks off for every 4 weeks of conditioning.

This tip is huge, and has helped skyrocket the conditioning of the athletes I train, guys like Jeff Joslin and Rory McDonell. Most fighters have a thing about working themselves to death – this mindset is what makes them tough, but also what keeps them injured and often overtrained, limiting performance in both training and competition.

You can avoid these problems by taking 2 weeks off of your conditioning workouts. You still do your MMA training and strength/power workouts, but let the conditioning go for 2 weeks. When you get back to it, you’ll be fresher and ready to take your conditioning up another notch.

3) Do more specific workouts in the 4 weeks leading up to the fight.

Sprints and intervals are great, but they’re not specific to mixed-martial arts. The workouts that I have my athletes perform include jumps, sprawls, quick feet drills, core stabilization exercises, explosive push-ups – all movements that are used in a fight, performed as quick and explosively as possible. I call these workouts NRG System Complexes, because they tap into every energy system of the body and are made up of a lot of different exercises.

Each complex lasts about 5 minutes, and your goal should be to do 4 complexes in a row with 1 minute of rest where you feel fresh and powerful in the last round. So the closer you get to the fight, the more specific you want to get with your conditioning routine.

Use the tips in this article and you’ll improve your conditioning and your opponents will wish they didn’t waste so much time training doing slow, hour long runs.

To get more information and a free report on MMA fitness training just follow the link.

http://286d6hlptewg-seazmq9qhcyfp.hop.clickbank.net/

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The following article was written by Eric Wong one of the worlds top strengh and conditioning coaches for pro MMA fighters.

Power is the component needed most by mixed-martial artists. The ability to knock an opponent out with one punch, execute a big throw or takedown, and escape a dangerous position all rely on your ability to generate a lot of force in a short period of time. But training for power is often done incorrectly or is missing components that are necessary to maximize your effectiveness in a fight.

The equation for power is as follows:

Power = Force x Velocity

That means to generate maximum power, you need to be able to a apply a lot of force very quickly. But force and velocity have an inverse relationship, which means that as force increases, velocity decreases, and vice versa.

There are 3 ways that you can increase your power in the gym: use a heavy load to increase your ability to generate force, use a light load to increase your ability to move fast, and use a load that strikes a balance between force and velocity.

All 3 methods should be used to get the best effect. However, your body will adapt best when it is allowed to focus on one or the other for a given movement pattern within a workout. That’s where periodization comes into play.

Let’s say you have 12 weeks until your next fight, you lift weights twice a week. We’ll use the bench press to keep things simple. Regardless of the phase, your goal should be to move the bar as fast as possible during the concentric phase of the exercise. Lower the bar under control, neither slow nor fast.

For Weeks 9-12, focus on building your muscles, tendons, and ligaments, using 6-10 repetitions for 3-5 sets, twice a week. Rest up to 90 seconds between sets to maximize your strength endurance and create some hypertrophy.

In Weeks 6-8, focus on building maximal strength with 2-5 repetitions for 4-7 sets, twice a week. Here, you’ll want to make sure you get at least 2 minutes rest between sets, because you want to allow your neuromuscular system time to recuperate, which takes longer than your muscles. A lot of strength building is due to increased activation of motor units, not just hypertrophy.

Now for Weeks 3-5, I’ll have my athletes train maximal strength for one session as in the previous phase, and maximal velocity another session. To train maximal velocity, pick a weight that’s about 65% of your 1-rep max, and lift for 8 sets of 3 reps. Rest about 1 minute between sets. Alternatively I’ll use exercises like explosive clap push-ups instead of the bench press, since it allows you to not slow the movement down.

For the 2 Weeks leading up to the fight, I have my athletes go down to 1 weight lifting session a week, where they’ll train at approximately 85% of their 1-rep max, and perform 6 sets of 3 reps, resting about 90 seconds between sets. This is the tapering phase, which will keep the athlete both strong and fast.

So this template can be applied to any exercise, for example it works well with Back squats, Deadlifts and Rows. Following this template will maximize your power and explosiveness, bringing you one step closer to winning the fight with a big knockout or submission.

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The following article was written by Eric Wong one of the worlds top MMA strength and conditioning coaches who has been kind enough to allow us to publish for you. To receive your Free copy of Erics celebrated Crazy 8 MMA workout book just follow the link it will take you to our shop where it is available for immediate download.

http://www.russellstutely.com/ashop/catalogue.php?shop=2

If you got a chance to catch UFC 90 and saw Patrick Cote’s knee injury when he was fighting the Anderson “Spider” Silva, you were probably disappointed that the 2 warriors didn’t get a chance to properly finish what they started.

I sure was. I love getting a chance to watch Silva at work, and I thought Cote showed that he definitely has a chin.

But what I want to talk about is the knee injury that Cote suffered. You could see the shin bone kind of move forward and out laterally when he hurt himself. In some interviews he said that it’s an old meniscus, but from the way it looked, I believe that he hurt his ACL. Often with a buckling type injury, it’s a ligament that gets damaged.

The ACL functions to stop the shin (tibia/fibula) from sliding forward under the thigh bone (femur), but only when the muscles aren’t there to do their job.

Cote also mentioned in interviews that he hurt his knee when he was kicking Silva. This would correspond perfectly with the common mechanism of ACL injury – when a person kicks, their lower leg is being whipped out, and the shin bone will slide forward on the thigh bone if the muscles/ligaments don’t oppose the force.

PICTURE it this way: put your right fist up like at the top of a bicep curl, then put your left fist on top of your right fist. When you slide your right fist forward towards the computer screen, that’s the movement that the ACL prevents, and that’s what happened to Cote’s knee.

So the ACL will come into play in a really quick pivot type move, like a running back who cuts hard, or during something unexpected, like getting pushed right before you land from a jump, missing a kick completely or partially.

The ACL will also work to stabilize the joint if the muscles aren’t strong enough to do the job, so even if you’re expecting the movement or it’s a planned movement, like a hard cut in football, if you don’t have strong muscles, you can still tear your ACL.

To prevent ACL injuries, you need to make sure your hamstrings and calves (gastroc) are strong and powerful. So exercises like Stiff-leg deadlifts and Swiss ball leg curls are crucial to knee injury prevention. The muscles worked in these exercises do exactly what the ACL does, prevent anterior slide of the lower leg on the upper leg.

You must focus on 2 specific portions of each exercise: the Eccentric phase, and the transition from the Eccentric to Concentric motion.

So for the Stiff-leg deadlift, it would mean controlling the motion to the end range, then quickly changing from lowering to lifting the weight. These exercises are all a part of my MMA Strength and Conditioning program.

You must keep the muscles strong, but even more importantly, powerful. The muscles need to be able to react quickly, so doing exercises such as repetitive, explosive jumps like Lunge jumps and others found in my NRG system complexes will train this quality.

Preventing ACL injuries in MMA requires numerous specific exercises to ensure that the muscles surrounding the knee joint are strong and powerful.

Integrate these exercises into your strength and conditioning program and you can prevent buckling your knee in the middle of a fight.

If you’re interested in a complete strength and conditioning program for mixed-martial artists that will prevent injuries and improve your power and conditioning, check out the Ultimate MMA Workout Program.

http://www.ultimatemmastrength.com/

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