5 Ways of Attack – Attack by Combination

The Attack by Combination is a sequence of strikes which aims at reaching the target wished by creating openings through multiple strikes in a row.

The Attack in Combination can take place in several phases of the combat: Striking feet/fists, Close combat, ground fighting(Ground and Pound). To achieve an effective combination, the various strikes that are launched must respect certain elements: direction, the distance, the angle of attack, power, rhythm and timing.

  • The Direction – the attack can be in a straight line (jab, direct, frontal kick…), curved line (hook, circular kick…), to the head, to the body, to the legs…
  • The Distance – the attack can be from short distance (Close combat, on the ground…) or from long distance (Striking distance). The distance can be modified during the combination…
  • The Angle of attack – the position of my body compared to the adversaire.
  • The Power – the blows launched during the combination are not always powerful. One can reduce the power of the strikes which are used to create openings and to keep our power shots intended to touch the target…
  • The Rhythm – the combination can have a regular rhythm (1, 2.3) or irregular (1, pause, 2.3)…
  • The Timing – the combination must be sent to the good moment, one must study the adversary and develop a strategy to act at the good moment…

One can mix all these elements to build combinations which will be used to put an end to the combat.

condit-combo

Logic implies that one must mix rectilinear strikings (online right) with curved strikings (on the sides) by adjusting the levels (the height of strikings). The majority of the combinations throw in the phase (feet/fists) start with a jab. The jab is a long and fast weapon. It can be used for creating openings, camouflaging next strikings, taking a position, reducing the distance, etc the direct one is slower but it causes more damage. One can thus choose it to put at the medium or a combination. The hooks and the uppercuts are powerful strikings of short distances. One must thus approach to launch them. The kicks are more often used to finish the combinations.

The attack in combination is not always easy to succeed for the simple reason which the adversary can counter. One wants to lead our opponent to protect a party from the body and to continue the combination on the parts which are not protected.

example: One can start with a jab with the head, the adversary assembles the guard to be protected and is left with discovered for direct with the body. One can thus continue the combination with a front hook with the head to send the adversary towards our strong side and to finish with a circular kick postpones with the head.

One should not reveal our game.

Our eyes and our body language can harm the good performance of our combinations OR help us to make our combinations more effective. By looking at the targets before striking, one indicates to the adversary the place of the next attack. One can efficiently use our eyes during our combinations.

example: I send direct, I fix my attention on his leg before and I launch a circular kick before to the head.

tj-head-kick

The way in which the body is placed can also be to use. One must pay a special attention to our position (all the body) when our combinations are launched. Is this my positon reveals my next action? Can I adopt a position which can mislead the adversary vis-a-vis my next action? …

The Best Martial Art

Every fighter is unique

The fight is defined not only on the fighter’s technique. The beginners often have tendency to imitate their idols, their instructors and their partners. It is with time that every martial artist develops his own style. I think that it is important to explain that I want to tell by style first of all to tell difference between martial art and style.

Style: a particular manner or technique by which something is done, created, or performed – merriam-webster

It is easily possible to become confused with style (martial art) and style (way to practice it).

Strengths and weaknesses of different combat sports

I am conscious that there are several styles inside combat sports here are different combat sports (martial arts) with their strengths and their weaknesses.

Boxing:

  • Positive: Good Footwork, Good head motion, Good position of hands, Blows are very powerful.
  • Negative: Incomplete clinch, No defense against attacks on legs, No Grappling.

image-boxe

Muay Thai:

  • Positive: Powerful kicks, Good clinch (Thai), Good variation elbow and knee in close combat, Good sweeps.
  • Negative: Narrow position of the feet (who becomes more vulnerable to takedowns), Variation of kicks often limited (round-house, push-kick), No works on the ground.

image-muay-thai

Wrestling:

  • Positive: Very powerful, good control of the centre of gravity, Good takedowns, Good footwork.
  • Negative: Limited defense on the ground, No strikes, Stance is very low and very broad (prevents the speed of execution of the kicks – back leg), Absence of Ground and Pound.

image-lutte-olympique

BJJ:

  • Positive: Very great work on the ground (attack and defence), very good for a more defensive style, efficient techniques to put an end to the fight.
  • Negative: Traditional uniform (for those who make of “Gi”), No Strikes, Stance which does not defend against striking, Absence of Ground and Pound.

image-bjj

The styles which are adopted are the prisons of our expression

Although it is essential to learn the science of combat through a martial art (Boxing, Muay Thai, Struggle, BJJ), most of them have rules. With time, you need to be liberated from all rules to obtain a result near the reality of combat and so, to express your style entirely. A fighter with no style is an unpredictable fighter. It is not the technique which makes the fighter. There are martial arts that moves in straight line, others who move in a more circular way. They have their strengths and their weaknesses. Apply the qualities of each of them.

How do I develop my own style?

First of all, know yourself: temperament, capacity, potential. Which are your strenghts, your weaknesses. If you are small and quick, why not to study Manny Pacquiao’s boxing. If I am big and powerful, why not to look at the Fedor Emelianenko’s style. You will, with practice, develop your own style according to what you are. Always keep in mind principles such as science, simplicity, fun … to guide you.

A fight is a group of movements performed with the intention to beat an adversary. These movements are called techniques which consist in putting traps, in seeding confusion finally to put an end to battle. The fighter plans his actions by studying his opponent. He anticipates the movements of the adversary by provoking him to create one reaction. A complete fighter is the one who will be able to fit to all situations. Your style is defined by the way you move.

Maximize the Damage of Low Kicks

In the world of Martial arts, a low kick it is not only a low kick, but also it is the tool which can change the outcome of the fight. When the blow is well thrown, we can make a lot of damage on the leg of our opponent and make him more on the defensive.

It is possible to throw the low kick with the lower part of the shin (near the ankle), to setup a combination, a distraction, but it is not the ideal to end a fight. When we throw the low kick to make damage, we want to give the strike with upper party of the shin (below the knee). To strike well the opponent on the thigh, several elements are to be taken into account:

  • The Positioning – Find the good distance from the opponent, the good angle of attack (position of feet), the good alignment of the body, the right position for attack and defense.
  • The Timing – Hit at the right time ex: when the person moves forward or in combination (see the article on the precision and the timing).
  • The Motion and the Trajectory – Include all the details which make a powerful kick (Turn shoulders, swing the arms, turn hips at the right time, throw the leg towards the target with a good trajectory). The trajectory depends on the target and on its position (inside of the thigh, outside of the thigh, my opponent in its low center of gravity …).
  • The Angle of the Kick – We want to hit in a way that the trajectory of the kick ends perpendicularly on the surface of the target.
  • The Surface of Impact – The more the surface of impact is small, the more the strength will be concentrated. (Stomp kick with the heel from Jon Jones).
  • The Power – The flow of energy necessary for the execution.

When the opponent moves forward to throw a jab, he puts his weight on his front leg, then he will have much more difficulty checking it, BANG – low kick. When the opponent backs up after my jab, BANG – low kick. A low kick with a good timing maybe very difficult to block. Variation can be a key element to be effective with low kicks. Even if a technique is effective, it is an error to throw it always in the same way. Adopt several techniques and include them in your combinations to get your own way and adopt also a multitude of manners to throw your techniques.

Low Kicks Classification

The movement of the opponent is going to dictate us the way the blow will be thrown and the location of the target (the place to hit on the thigh).

There is several way to throw a kick to the thigh of his opponent. Here is some techniques frequently used:

outside-low-kick

The outside low kick

inside-low-kick

The inside low kick

low-kick-rear-leg

The low kick on the rear leg

stomp-low-side-kick

The stomp low side kick

stomp-or-oblique-kick

The stomp or oblique kick

The practice is essential to develop low kicks. We have to repeat the movements on punching bags, shadow, sparring, to obtain most possible efficiency.

Precision and Timing

The precision of the movements it is the accuracy of the projection of a strength towards a point in the space. It is the perfect control of its body to strike a target.

The precision can take 2 forms:

  1. Precision on a motionless target
  2. Precision on a mobile target

The timing it is the skill to choose the best moment for one action, a movement etc. The timing can multiply the strength and divide the effort required. We have to find the good distance, make the good movement, wait for the good moment and have feet placed well on the ground.

precision and timing

The power of strike is not enough for the K.O.

In the world of the martial arts, the muscular power is an element to be considered but it is better to have a good technique of strike to cause a Knock Out. The skill of the athlete to send a strike on a precise target and the impact point surpasses the importance of the power of strike.

We can take the initiative to hit to provoke a reaction. We should always hit for a reason without indicating our intentions and not hitting with hope to touch. There are many elements we have to work to give to our strikes a precision which will have a maximum of impact with a minimum of effort: economy of energy, release the tension in muscles, increase numbers of targets and decrease their size etc.

In a fight, we are in fusion (relation) with the opponent who is in movement and who does not stay still. The person in front of you reflects what you are. We always have to be in movement by identifying and by following what is in movement. We constantly have to change (to vary), while being able to identify what is in constant change. Our posture has to allow us to hit from any position by keeping our balance. It is necessary to anticipate the movements of the opponent to adapt itself to its actions.

Impose the “tone” (set the pace) and the control of the distance are two manners to establish a good position to strike.

The fact of establishing a rhythm and of breaking the rhythm can allow us to hit at the right time.

In summary, we have to hit at the right time, at the right target and be in good position to have of the precision and the timing.

How to work the precision and the timing?

Speed-bag
Focus-bag
Tennis ball and elastic(rubber band)
Focus-Pad with a partner

Improve your Speed

Speed is composed of several elements which are necessary for martial arts:

  • Identification
  • Reaction
  • Vivacity
  • Endurance

Some important principles to focus when one works on speed in combat sports. – Agility, mobility, balance, coordination, flexibility, endurance, awareness, anticipation.

When an athlete train himself with weights to improve his speed, it should not leave balance, coordination, flexibility, endurance and mobility on the side.

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Speed of the movement and speed of the brain

  • Speed of the movement: To understand the speed of the movement, one must take several things in consideration. The position at a given time and the impulse must always work together. A good warm-up, will loosen up the muscles and will limit the risk of injuries. The posture enables us to be relaxed and in good position to act as soon as possible while keeping the balance. Endurance and speed are the keys for success during the fight. The fast and repetitive blows drains a lot of energy. You must train endurance, economy of energy and economy of motion.
  • Speed of the brain: Relaxation is a significant component to reach speed in execution. Even if the speed of the movement is measured in a “physical” way, one must first of all be in a relaxed state of mind. One must be in the present moment to accentuate the perception, sensitivity of what surrounds us (awareness). Sensitivity of our senses: touch, hearing, sight… To capitalize on the position and movements of the adversary. Think quick and you will act quick. The reaction speed include multiple stages: perception, analyses, muscular action. The eyes detect a target, the brain receives the information and the brain send an instruction to the muscles to act.

The peripheral vision allows the high-speed perception of movements. It gives the total information of the field of view as a whole. The fovea vision for its part, stops on a point to obtain more detailed information. The peripheral vision then gives as quickly as possible a general impression of a visual situation. Improving the peripheral vision increases the speed of execution in the majority of martial arts.

Exercises to work speed:

  • Shadow-boxing: Include Foot-work, head movements, level changes, rhythm, while striking. It is essential to know to relaxe your body and your muscles to work on your speed. No resistance is exerted on our body the one can reach maximum speed in techniques and recover faster (ready position).
  • Ladder drills: Great for foot-work and coordination.
  • Speed-bag: Good for hand speed, endurance, precision, rhythm, timing, and coordination.
  • Focus-bag: Good for precision, rhythm, timing, head movements and coordination.
  • Bag work: You can hit the bag the faster you can with the perfect technique for 10 to 20 sec. then take a 10 to 20 sec. break and repeat for a complete round.

How to Eliminate Back Pain Naturally

Stop the suffering, end the pain and start getting real relief without drug, without surgery, or equipment.

Over 70% of people will experience low back pain at some point in their life. There is specific reasons for your back pain. I know what I talk about, I was injured to my lower back during a grappling match and it almost ended my athletic career.

Ian Hart is the founder of my back pain coach (the largest back pain clinic in the US). He is teaching, in his back pain relief method, how to naturally heal your back. It doesn’t matter what your symptoms are, you must understand where your back pain come from. There is a reason for your pain. Once you discover the reason and resolve the problem, go back to living a normal life.

Click here to visit Ian Hart “My Back Pain Coach” Official Website

my-back-pain-coach-poster

What’s the major reason for Back Pain?

Lack of movements is the number one reason why so much people suffer from lower back pain. Maybe you are sitting at your desk all day, maybe your behind the wheel during long hours, maybe you are working standing up all day. Human being were design to move. If you are not doing exercises, sitting on the couch when you are back from work, you will create long term negative effects resulting with muscular imbalances in your back, your hip and legs (atrophy over time and lost of strength). If some muscles are atrophied, other muscles have to compensate and do all the work causing muscle overuse symptoms.

Absence of movements when you are in standing position create a lack of vitamins and minerals getting into your back. Also, because you are constantly in one position, your back do not get the oxygen it needs. The back gets atrophied and starving for nutrition (water, oxygen), the nerves become damage. The discs don’t get enough nutrition and lose the ability to support your body and here comes the back pain.

If you follow the 8 specific movements method, oxygen and nutrients will flood your back. The health of your back can be restored.

Click here to visit Ian Hart “My Back Pain Coach” Official Website

Yoga, pilates and other stretching exercises may cause more harm than good

lower-back-pain

Should I use Ice or Heat?

Use Ice:

  • When your back injury is acute, or sudden, to help relieve and prevent swelling.
  • After a tough exercise to relieve muscle soreness and shorten recovery time
  • To recover from surgery by reducing swelling around the incisions

Do not use Ice:

  • To relieve back stiffness
  • Before you exercise because it will hide the pain
  • If you have high blood pressure or If you have problems with circulation
  • On open wounds
  • On areas treated with anesthesia
  • On chronic back injuries

Use Heat:

  • After the swelling has gone down from the back injury, use heat to trigger the healing response
  • To help with back stiffness
  • If you have a chronic or reoccurring back injury, for pain relief

Do not use Heat:

  • On a new or acute injury
  • On any injury that is swollen or inflamed

Source: http://www.issaonline.edu

Ground and Pound 101

It’s very hard now to dominate opponents on the ground without throwing a single punch. You must now includes striking on the ground to make your MMA game complete. Ground and pound is a huge aspect of mix martials arts but there is no fighting style that teach how to execute proper ground striking.

Ground and pound is the ability to strike your opponent on ground in all positions: full guard, open guard, half guard, side control, mount, back mount, and turtle position.

While doing Ground and pound, you must:

  • Keep a good balance to have an advantage on the opponent and to keep him away from countering. Keep your stance wide, lower your center gravity and avoid the sweeps. Weight distribution must be in relation with a resisting opponent in constant movement.
  • Create Space to find openning and strike with power without to much effort. Posturing up can create space between you and your opponent. Creating space between you and your opponent allows your opponent to strike and to perform submissions. Stay alert.
  • Control your positions to get on top and throw a variety of strikes. There is many position to perform good ground and pound (full mount, half guard, the side mounted crucifix). Controlling your opponent arms or head can give you more opportunity to strike.

Positionning is the key to execute your ground and pound techniques. It create the space and the angle needed to strike effectively.

Here is a Ground and Pound drill that you can do alone with an heavy bag to improve your positionning. You can add as many strikes as you want 😉

MMA Interval Training

photofond2It is important to put an interval training program in your MMA training camp.

Joel Jameson wrote an amazing article in Fight! magazine on interval training for combat sports. In this article, he gives you four different interval training methods and simple guidelines to putting together an interval training program.

 

Tempo Intervals: speed up recovery, improve aerobic fitness and work capacity

Reactive Power Intervals: increase repetitive explosive power output

VO2 Max Intervals: increase the strength of the heart

High Resistance Intervals: increase endurance of the fast-twitch muscle fibers

It is very well explained and at the end of the article, he is giving an Amateur and a Pro Interval Training Program….

Here is the article : http://www.8weeksout.com/2011/09/28/never-gas-out-mma-interval-training/

Enjoy!!!! 😉


MMA Conditioning Concept


There is 3 basic components you must include in a MMA Training.

1- Dynamic warm-up: This should be performed first. 5-15 minutes. It will increase cardiac output and blood flow plus an increase in muscle temperature. The intensity progress with the warm-up time.

2- MMA Specific workouts: There is multiple exercices you can choose in this categorie. You can perform “Hurricanes”, “Tabata training”, “Circuit training”…….. Any COMPLETE MMA program will include: stand-up, closing the distance, clinch, takedown and ground game.

3- Cool-down: This should be performed last. 10-20 minutes. Make its way from exercises to a state of rest at the end.