What is 52 Blocks? There is a lot of mystery surrounding the term “52 Blocks”, (a.k.a. 52 Hand Blocks, Jailhouse Rock (JHR), Jailhouse Boxing and the Bumrush) and for good reason. Its origins are not exactly mainstream and it still resides primarily in a sub-culture within a sub-culture. Ever heard of Mother Dear, Fat Cat, [...]
What Type of Fight? There are some key points to consider when learning how to throw a knockout punch. Firstly – what is the situation? Is it a street fight? A boxing match. A mixed martial arts (MMA) fight? All of these have to be taken into consideration separately. Also, a knockout punch is different to [...]
Throws are integral to MMA and are used in a variety of ways. Simplicity is the key as the opponent may strike, clinch or perform a takedown at any time. UNDER HOOK THROW With this throw the fighter applies an under hook with one hand and holds the opponent’s wrist with the other. The fighter [...]
For the single or double-leg takedown to be effective, it is important to be within arm’s length of the opponent and with a correct set-up. The success rate also increases when the move is combined with strikes. When going in for the move, the hands remain up until the head has made contact with the [...]
A good defence against takedowns is essential for fighters who are more vulnerable on the ground, for example grapplers and strikers. Takedown defence principle The basic defence principle is the same for all takedowns: step aside and avoid contact by deflecting the opponent with a push. This also puts them off balance and provides the [...]
Any time both competitors are on the floor with the fighter on top in between their opponent’s legs, this can be referred to as being in the guard top position. Using this position, the fighter can hit with both their hands or elbows. The opponent in the guard bottom position will either make an effort [...]
In the guard bottom position a martial artist may throw strikes, but because they cannot put their body mass behind them it’s improbable they’ll be a danger or produce a knockout. Nevertheless, this position is useful for submission moves or sweeps. The opponent should either be held well away or extremely near; anything in between [...]
A half guard (or half mount) is when two rivals are on the floor yet only one of the fighter’s legs is in between their opponent’s legs. The competitor that is not on their back is referred to as being in the top position and has several choices, though their primary goal is to attain [...]
It is crucial for the mma fighter to swiftly escape this situation because they will probably be hit by their adversary and they themselves possess restricted strike possibilities. The martial artist wants to move around as much as feasible to put their challenger off balance and also to develop the possiblility to embrace new positions. [...]
In the side control position the mma fighter sets their body on top of their opponent’s whilst securing their arms about their neck. To work, the fighter should press their body weight down on to their adversary while lowering their hips to the ground. It is a transition position since to implement effective punches the [...]
Properly implementing the back position results in probably the most dominating situations in Mixed martial arts because there is very little the adversary can carry out in defence. The opponent will consequently attempt everything never to be trapped in this manner. Turtle to back position The mma fighter initially secures the turtle position by lowering [...]
If the fighter’s back is attacked they are at a disadvantage and for that reason ought to break free immediately. Escaping the turtle position through standing up A fighter in the turtle position with their adversary implementing an under hook body lock counters the move through coming up on to one and then both feet. [...]
The fighting style that a martial artist or boxer adopts is established by several variables. His or her build, height, temperament and character will be important in the continuing development of their bodily and mental abilities. For example a tall, lean, rangy fighter is not likely to decide on a crouching, brawling technique in his [...]
Points are scored in boxing by landing punches using the knuckle area of the glove on an opponent’s target area. The target region is the front of the head and the body above the belt. Punches landing on upper limbs will not count. A landing strike has to be directed with plenty of power for [...]
An active lifestyle gets its best results when supported with a good diet. So, I have given you my ten top tips on how to sustain a healthy and happy approach to eating. What I am saying is by no means complete, but this simple advice is all you need to get started on making [...]
The cardio training in this programme is simple and easy to perform, and though it may be a bit harder work than the long/slow approach, it will bring far greater benefits to your fitness, health, and weight loss goals. To begin with, the main focus should be on simply getting moving three times a week [...]
Every cardio training workout you do should include a thorough warm-up and cool-down. Remember the importance and benefits of preparing the body for activity, and in particular how it is most effective to use exercises for the warm-up that help prepare the right muscles and movements for your main workout. So, if your chosen activity [...]
One of the easiest ways to add variety and progression to your aerobic training is to use a system known as interval training. Research has shown that as well as making huge improvements in aerobic fitness, interval training can also improve our ability to work anaerobically – something steady-state training simply doesn’t do. First developed [...]
Sorry, but I’m afraid the answer to this is no. Over the last few years, a great deal of emphasis has been placed on low-level, slow, steady-state aerobic exercise for health and weight loss. Exercise programmes have been devised for people to work in their ‘fat-burning zone’ for optimal weight loss, and low-intensity aerobic training [...]
The heart is the engine room of the body. Along with the lungs, it is responsible for the supply and extraction of everything that the body needs to work, and its function is critical to our survival. But the heart is a muscle, and like all our other muscles it is susceptible to change with [...]
Warming up and cooling down are often the neglected parts of any exercise routine and are frequently skipped to get to the main workout or showers. Many people mentally ‘switch off’ during the warm-up or cool-down, but this is the best time to gain mental focus. Use my four top tips below to get more [...]
The cool-down is a lot less discussed in the sports science and fitness world, yet it still serves a very important function. The cool-down is a time for reflection and recovery from the workout you have performed, and an opportunity to clear the muscles of all the by-products that our metabolisms build up during a [...]
The 10-move dynamic warm-up drill gets the whole body ready for activity, mobilising joints, activating muscles and preparing the mind and body for exercise. Perform this before any workout you do to help activate the muscles and nerves ready for exercise. Go through the movements continuously from start to finish, performing each 10 times, and [...]
You wouldn’t go for a jog before you mowed the lawn or cleaned the car, and even if you did, it wouldn’t improve your performance or reduce the risk of injury. So, let’s look at the reasons behind warming up and why this approach doesn’t best prepare us for movement-based resistance training, core training, or [...]