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

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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

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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.

Attitude

The state of a fighter’s mind determines the degree of excess tension he will carry into the fight. Free the athlete from excess tension will automatically affect his self-confidence. One must addopt a “winning attitude”, be the master of the situation confronting him. Being a champion is a matter of psychological necessity.

When the athlete is getting ready for an event, he often notices a feeling of weakness. If emotional control is not well establish, when the fight gets “emotional”, high tension will result in loss of skill by the fighter.

Extraordinary effort, high emotion condition and true determination to win at all costs will release extra energy. A fighter must learn to perform at top speed all the time.

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MMA Programs Qualities

There is one principle you need to understand before starting a MMA Program. It is called “Bio-Motor Ability”. You need to include the 8 bio-motor abilities in your MMA training.

  1. Strengthbiomotor abilities
  2. Speed
  3. Power
  4. Agility
  5. Endurance
  6. Flexibility
  7. Coordination
  8. Balance

Here is  a Defenition followed by an example that will help you to understand.

  • “Bio” Indicates or involves life or living organisms
  • “Motor” Indicates something of or relating to movement or to muscles that induce movement.
  • “Ability” is the possession of the necessary competence.

Overall, “Bio-Motor Abilities” may refer to the physiological coponents of athlete and fitness development.

Here’s a good example.

An athlete or client asks you: “Yoga is good for flexibility, right?” What is your answer? Do you say : “Sure, yoga is great for flexibility!” Or do you reply with a question : “What KIND OF flexibility you are looking for?”

Are you looking for static passive flexibility, static active flexibility, dynamic flexibility or strength flexibility?

Flexibility is NOT just Flexibility

Balance is NOT just Balance

Strength is NOT just Strength

……………………………………….

«The outstandin charactristic of the expert athlete is his ease of movement, even during maximal effort.» Bruce Lee

Strength :

Strength is, speaking for myself, one of the essential biomotor abilities that you need to improve. You have to exercices the whole system for total body strength. There are some basics to follow in order to optimise your goal : Great Strength.

  • Frequencystrength

Depending on what your sport is you’ll have different frequency. I suppose that you dont have the time to train twice a day but the principle remains. If you want to be strong, you need repetiton. Once a week per move is NOT enough

Periodising your program correctly allow improvement in your strength but you need sufficient rest and a good nutrition. These elements are essential to progress if your a high athlete or just a Workout fan. You must listen to your body, if the muscles are still sore from the previous workout, they have not fully recovered yet.

Research suggests that the body is in Physical Recovery stage between (10:30pm and 2:30am) before changing into Mental and Psychological Recovery (2:30am and 6:00am). Make your own conclusions.

  • Sets and Reps

If you are a beginner, any training programs will get you stronger. As your system make improvements, your training must follow. A program is only as good as your results. If you’re not getting results, it is time to change your program. As an exemple, the guy who’s aiming hypertrophy ( muscle growth ), sets are normally between 8 and 15 reps. When the guy work for his strength, 1 to 7 reps with heavier weights is needed. Finally, he comes to cycle the trainings every 4-6 weeks. It increase both Strength and muscle.

  • Rest Period

The more intense the set, the more rest is needed between sets. If you are working incredibly hard on a set, 2-3 minutes rests between sets is recommended. On less intense sets, 45 to 90 sec. rests is okay.

  • Time Under Tension

It also refers to the time your muscles are actually working. If you are making your reps really fast, your total time under tension in your set will be low. Your muscle will not grow when your time under tension is low.

  • Length of Session

Don’t waste your time. Train Hard for 45 to 60 min. “If you are training for longer than 60 minutes you are not making gains but making friends!” Poliquin

To get strong, you have to lift a heavy weight, let your body and nervous system recover, then repeat, over and over.

Speed :

5 types of Speed dimensions:

1- Perceptual Speed. Quickness of eye to see openings and to discourage the opponent, confusing him and slowing him down.

2- Mental Speed. Quickness of mind to select the right move to frustrate and counter the opponent.

3- Initiation Speed. Economical starting from the right posture and with the correct mental attitude.

4- Performance Speed. Quickness of movement in carrying the chosen move into effect. Involves actual muscle contraction speed.

5-Alteration Speed. The ability to change direction midstream. Involves control of balance and inertia.

There is some principles that you need to focus when you are working on your speed. Mobility, elasticity, stamina, alertness, anticipation.Remember that tension act as brakes, reducing speed and dissipating energy.

I think that Shadow Boxing and Sparring would be good exercices to increase the “Speed” you need. Make sure that you had preliminary warm up, a suitable stance and a proper attention focus.

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Power :

A powerful athlete is not necessarily a strong athlete, but one who can exert his strength quickly. If Power = Force X Speed, fighters have to learns to make faster movements, increasing his power. A smaller person who can swing faster may hit as hard as a heavier person who swings slowly.

The fighter who is building muscles should be very sure to work adequately on speed and flexibility at the same time. When you combine speed, flexibility and endurance, high levels of strength lead to excellence in sports.

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