Tag: Combat

Guest post by Evolve MMA, Asia’s premier championship brand for martial arts with the most number of World Champions on the planet. Named as the #1 ranked martial arts organization in Asia by CNN, Yahoo! Sports, FOX Sports, and more, Evolve MMA is the best gym to learn MMA in Singapore.

Conor McGregor is arguably the most popular mixed martial arts fighter in the world. His influence has transcended the sport in many ways and also inspired a generation of young and hungry fighters. 

With his new Netflix series “McGregor Forever” and being a head coach in season 31 of “The Ultimate Fighter”, we are excited to see what he has in store for all of us. As we look forward to his upcoming projects, let’s go over some of his best quotes.

1) “I just want to say this from the bottom of my heart. I’d like to take this chance to apologize… to absolutely NOBODY! The double champ does what he wants!”

After beating the UFC Lightweight Champion Eddie Alvarez, Conor asserted his dominance in the post-fight interview. He became the first UFC fighter to simultaneously hold two belts in different weight classes. Rising through the ranks, Conor took every opportunity to prove his greatness, even if it meant moving up a weight class and beating the champion. In life, we must take action toward our dreams and do whatever we must to achieve them, as long as we do not step on other people.

2) “We’re not here to take part. We are here to take over!”

Likely to be included as one of the most electrifying quotes of all time, all eyes were on Conor after his impressive win against Diego Brandao in the UFC Fight Night 46 event. Conor’s extreme confidence is an example for us to rise from mediocrity and become better versions of ourselves. It does not matter where we’re from; what’s important is we move forward even when times are rough.

3) “I said I’d knock him out in the first round, and I knocked him out in the first round. You can call me Mystic Mac because I predict these things”.

Conor’s world-class striking ability, combined with his extreme confidence, enables him to rattle many of his opponents even before the first punch is thrown. He has predicted many of his spectacular finishes days before the actual fight. He TKO’d the ultra-tough Dustin Poirier in the first round (as he predicted), calling himself “Mystic Mac” in his post-fight interview with Joe Rogan. Let’s discuss the fight for a little bit. With 90 seconds into the fight, Conor began talking to Dustin, and a few seconds after, Conor landed a left hook that instantly hurt his opponent. He followed up with more strikes (ground and pound) to finish the fight convincingly.

During the interview, Conor said, “If one of us go to war, we all go to war,” a testament to his loyalty and love for his country Ireland.

4) “You’ll do nothing!”

Fighting is psychological as much as it is physical. Trash talking, a specialty of Conor, allows him to mentally defeat his opponents with ease. The Conor McGregor vs. Nate Diaz rivalry is an absolutely legendary feud and is by far one of the most entertaining rivalries in all of sports.

Their press conference antics were something to behold. The King of Trash Talk Conor McGregor against the Stockton Bad Boy Nate Diaz. It was the stuff of dreams and fight fans from all over the world loved every minute of it.

5) “Surprise, surprise! The King is back!”

After avenging his loss to Nate Diaz in 2016, Conor once again stole the microphone, to the delight of the crowd. Evidently, his game plan was to keep the fight standing, trading shots and aiming for Diaz’s leg. Conor managed to drop Nate in the fight and won via decision. The fight ended with both fighters giving respect to each other. Will we ever see a third fight between the two down the road? Only time will tell.

6. “Who the f*** is that guy?!”

During a press conference filled with top-ranking fighters, a fan asked Conor who would give him the most challenging fight. Jeremy Stephens took to the microphone and claimed to be the hardest-hitting 145-pounder. Conor then looked around and said, “Who the f*** is that guy?!” implying that Stephens is a nobody compared to him.

7. “There is no friends in this business. You are either here to win, or you are simply a filler.”

It’s impressive how Conor can be abrasive one day and inspiring the next. As one of the Ultimate Fighter coaches, he reminded his fighters that being in the present moment is all that matters, and to never waste the opportunity in front of them as it may be their ticket to the big show. Conor reminds us that we need to focus on ourselves in these critical moments because, at the end of the day, victory will always favour the brave. The sport of MMA is harsh, and there’s no way around it. These young fighters need to learn that there’s only a small window to become successful in the sport. If you think about it, what Conor said is spot-on and will surely resonate with these fighters for years.

8) “I didn’t have money before this. I was collecting €188 a week off the social welfare. And now here I am, with like 60 G’s bonus and then my own pay. I don’t know what is going on to be honest”

Conor is a prime example of someone who will do whatever it takes to reach his goals. Goal-setting is critical to success because it serves as your roadmap to get what you want out of life. While receiving support from your family and friends is always welcome, you must be the first to think that you can achieve anything you put time into. What starts in the mind will pave the way for your choices, actions, and priorities.

Conclusion

Conor McGregor is one of the most entertaining fighters of all time. While we can all probably agree that he is not the best role model out there, we can learn a thing or two about his rise to the top. No matter our circumstances, we should always seek to become the best version of ourselves in every aspect.

Guest post by Evolve MMA, Asia’s premier championship brand for martial arts with the most number of World Champions on the planet. Named as the #1 ranked martial arts organization in Asia by CNN, Yahoo! Sports, FOX Sports, and more, Evolve MMA is the best gym to learn Boxing in Singapore.

There are some non-negotiable attributes and traits that many of the greatest fighters in boxing history like Muhammad Ali, Rocky Marciano, Floyd Mayweather, and Roberto Duran all share that separate them from good boxers. 

Some of these attributes are developed inside the boxing ring, while others are developed outside the gym. Some are physical attributes, while others are mental. 

The Ten Attributes And Traits That Separate Great Boxers From Everyone Else

Want to become a great boxer someday? You’re in luck. This article will explore some of the traits and attributes the best fighters in boxing history have in common. Master these traits, and you’ll be on your way to greatness in any combat sport. 

1) Speed

Speed is arguably the best physical attribute a boxer can have. Many would say it’s a more useful trait to have than natural power in your hands. For starters, the physics equation for power is force times velocity. Force equals mass times acceleration, so the more mass and explosive force you have, the greater the power behind your punches. Velocity refers to how fast your hands reach the target, so the faster your hand speed, the more powerful your punches will be. 

Many of the best boxers in history have been known for their freakish hand speed. Floyd Mayweather and Muhammad Ali are excellent examples of boxers who dominated their opponents with this attribute. One of the reasons why Mayweather’s defense was so difficult for opponents to figure out was his laser-fast counters. His hand speed allowed him to counter before opponents could get out of the way. He most likely wouldn’t have enjoyed the same level of success if his hands weren’t so fast. 

One of the first things you should prioritize when your start training in boxing is using tools like speed bags, heavy bags, and open-ended bags to improve your speed. 

2) Conditioning 

Here’s another attribute you need to develop to excel as a boxer. The term conditioning refers to how well a boxer can take punches without getting phased by them. For example, it was Muhammad Ali’s insane conditioning allowed him to use the rope-a-dope strategy during his fight against George Foreman. Ali leaned on the ropes and allowed Foreman to throw all his hardest punches at him, while mostly only covering his head. The strategy worked as Foreman was quickly gassed out, and Ali capitalized on it by swarming him and scoring a knockout. 

Even boxers who aren’t known for their toughness like Floyd Mayweather have excellent conditioning. Many credit Mayweather’s speed, defense, and technical prowess for his perfect 50-0 professional record, but his conditioning also played a significant role. As difficult as it was to land clean punches on him, opponents like Shane Mosley and Marcos Maidana managed to land clean powerful punches on him that would have knocked out lesser-conditioned boxers. Mayweather’s superb conditioning saved the day the few times his opponents got past his defense. 

3) Defense

You can’t call yourself a maestro of the sweet science if you haven’t mastered defense. Boxing isn’t a brawl regardless of how badly some fans might want it to be; it’s about hitting, without getting hit. The only way that’s possible is by having a deep understanding of how to defend against punches. 

Think of any legendary boxer, and they probably have excellent defense. From Manny Pacquiao to Mike Tyson, you won’t have much success in boxing if you allow your opponents to tee off on you at will as if you were a heavy bag. 

Defense in boxing includes footwork, head movement, moving your torso, and using your hands. It also requires quick reaction times and an ability to anticipate your opponent’s next moves. Develop the ability to notice patterns in your opponent’s fighting style and use that knowledge to set up counters. Counters are one of the most effective ways to throw a boxer off their game plan since it makes them tentative to let their hands go. 

4) Cardiovascular Endurance

You won’t have much success as a boxer if you always get tired before your opponents. Fatigue is one of the worst things that can happen inside the boxing ring since your abilities become strongly diminished. For example, you might start dropping your hands due to fatigue, leaving you vulnerable to powerful shots. 

Fatigue can also make a quitter out of anyone. You might be determined to win at the start of a fight, but there’s a good chance you’ll start looking for excuses to stop the fight if fatigue creeps in. Fatigue doesn’t just diminish your boxing skills and willingness to fight, it puts you in danger since you’re unable to properly defend yourself while going against a trained fighter. Boxing referees often stop fights when fighters absorb several punches without firing anything back since it’s often a sign they’re too fatigued or disoriented to defend themselves. 

5) Punching Force

Having enough power behind your punches to knock anyone out is a useful skill to have. Knockouts are one of the most entertaining aspects of boxing and it’s an effective way to make an impression with fans. Knockout power also allows you to change the outcome of a fight in a split second. One second, you’re down on the cards, and your opponent is unconscious the next. 

We’ve already gone over how speed increases the power your punches land with since power = force (mass x acceleration) x velocity (how fast the force reaches the target). 

You can increase the force your body generates when you throw a punch by increasing explosive muscle mass in your body. As a general rule, the more mass you have, the more powerful your punches will be. It’s why heavyweights hit much harder than lightweights. The lightweights are faster, but the heavyweights have more mass behind their punches. 

Acceleration is determined by the fast-twitch muscles that power your punches in your shoulders, core, and legs. Strengthen these areas with explosive strength training routines and the power of your punches will increase. You can also increase your punching power by improving your technique, so more of your body mass is rotated into your strikes. Improving your timing also helps with power since it increases your chances of catching opponents as they move toward you. 

6) Self-Discipline 

Many of the greatest boxers ever are extremely disciplined, especially regarding their boxing training. Floyd Mayweather is one of the best examples of how disciplined boxers at the top of the food chain are. Despite all the wealth Mayweather made while he was boxing professionally, he never did any drugs or alcohol. He also never missed training sessions, and this still holds true several years after his retirement. It’s what allowed him to come back to face Conor McGregor after walking away from the sport for a few years. It’s what allows him to keep making millions fighting in exhibition matches all over the world fighting lesser-known opponents at 45. 

Mayweather was so obsessed with training during his prime. He would often run back home after going out for some fun at night, while his bodyguards trailed behind in several expensive cars. 

You’ll need that level of discipline if you want to become one of the best. You’ll need to be disciplined with everything you do from your diet to your training routines. The best boxers never stop training so any lapse in discipline can end up preventing you from realizing your dreams. 

You also need to be extremely disciplined with the way you carry yourself outside the ring, especially in the social media age. Any little controversy can end up derailing your career. For example, you can make an argument that Mike Tyson never reached his full potential despite his many accomplishments inside the ring. 

Legal troubles cost him a few years of his career when he got sentenced to prison, and the ear-biting controversy got him banned from boxing for several years. Be a wise boxer and learn from the mistakes of others. 

7) Footwork

Developing your footwork is one of the most underrated aspects of boxing training. Many casual boxing fans don’t even notice how boxers use their feet to set up combinations or avoid them. However, you’ll have limited success inside a boxing ring if you don’t develop fluid footwork. 

Your footwork is one of the most effective defensive tools you have since it allows you to get out of the way of punches so you don’t take any damage. You still take some damage when you block a punch with your hands; it only minimizes it. 

Muhammad Ali said it best, “Float like a butterfly, and sting like a bee. The hands can’t hit what the eyes can’t see.” Your footwork is what allows you to float around the ring and puts you in position to sting your opponent with your hardest punches. 

Footwork should be one of the first things you master when you start training in boxing. Work on it anytime you shadow box, hit heavy bags, or do focus mitt work. There are also countless footwork drills boxers use these days. Drills used by the Cuban boxing system are universally viewed as the best for footwork. 

8) Intelligence

There’s a reason boxing is called the sweet science. Intelligence is one of the most important attributes for boxers to have, and it often separates good boxers from great ones. You don’t have to be smart enough to understand rocket science, but you need to study boxing like the science it is to reach your full potential. 

Put two equally skilled boxers with similar physical attributes inside a ring, and it becomes a chess match. The boxer who is better at problem-solving, anticipating their opponent, and setting up their punches often emerges victorious. 

Study any of the best boxers in history as you’ll notice they’re very sharp guys despite the misconception that boxing is a brutish sport. For example, Muhammad Ali is one of the wittiest people to ever live, while Floyd Mayweather is one of the most business-savvy athletes ever given the way he took over his career early on to ensure he enjoyed the lion’s share of his purses. Oscar De La Hoya owns one of the top promotions in boxing.

9) Grit

You’ll need lots of grit to succeed as a boxer. Regardless of how good you are inside the ring, you’ll have to deal with adversity from time to time inside the ring. You might also deal with challenges outside the ring that could hinder your performance. 

Grit refers to your courage and resolve; it’s the strength of your character and your ability to overcome obstacles. 

Simply stepping inside a boxing ring requires guts since you know the other person is going to try to beat you up. You’ll need even more grit to keep fighting when things get tough during a fight. There are no timeouts in boxing so you have to be able to power through any problems you run into inside the ring. For example, your nose might be broken during a fight, and you’ll need to learn how to fight through that if you want to be successful in boxing. Boxing as a sport wouldn’t exist if every fighter was ready to quit as soon as they started bleeding. 

You also need emotional grit as a boxer. You’re bound to deal with things that might bother you during your fights like fans heckling you, an opponent getting away with illegal punches, or a referee who seems biased against you. You can’t let any of these things distract you during your fights or they might end up costing you the match. 

An excellent example of a boxer showing the guts needed to get to the top is Muhammad Ali during his first major fight against Sonny Liston. Liston was the man at the time, and most boxing experts expected him to humble the younger, trash-talking Ali. Ali didn’t let his detractors or Liston’s reputation as a dangerous puncher get into his head. He got inside the ring, fought him as if he was anyone else, and won the fight. Ali’s grit was also on full display during his fights against Joe Frazier and George Foreman. 

10) Accuracy

Accuracy is king in boxing since you have to hit a moving target. Every punch you throw uses up energy, so you want to make most of them count. Every punch you land reassures you, while everyone you miss emboldens your opponent. 

Many of the biggest names in boxing are extremely accurate with their punches to the extent they sometimes win rounds even when their opponents throw significantly more punches thanks to how accurate their punches are.

Guest post by Evolve MMA, Asia’s premier championship brand for martial arts with the most number of World Champions on the planet. Named as the #1 ranked martial arts organization in Asia by CNN, Yahoo! Sports, FOX Sports, and more, Evolve MMA is the best gym to learn BJJ in Singapore.

When you talk about aesthetics, it is hard to deny that BJJ world champions are some of the best-looking athletes in the world. As Georges St. Pierre said, if you look good, you feel good; when you feel good, you do good. But it is more than just looking good if you think about it – Having a strong physique means you can perform well to the best of your abilities. Today, we will talk about the No-Gi GOAT Gordon Ryan‘s workout and training routines.

Workout For Jiu-Jitsu

It is not a secret that championship-level athletes like Gordon Ryan train hard every day. His day consists of a strength and conditioning session on top of two sessions of Jiu-Jitsu training. 

First, we must understand that training for Jiu-Jitsu has specific nuances. As Gordon states, he does not focus on having tree trunk legs, which can be detrimental for Jiu-Jitsu. Large legs can make it challenging to perform certain techniques, such as locking in the triangle against big opponents, slipping out of leg locks, and pummeling.

In Jiu-Jitsu, there are lots of pulling and pushing motions involved. Therefore, working our upper body, particularly the back, shoulders and triceps, is essential. Grappling combines aerobic (sustained, low-intensity activities) and anaerobic (short bursts of intense movement) activity. If you have no prior strength and conditioning program, it is best to first build your fundamental strength with exercises like the squat, bench press, and deadlift. Pick a proven program and work your way up. The 5×5 template is a great starting point, all things considered.

The Gordon Ryan Workout

Now, what does the Gordon Ryan workout routine look like? It mainly consists of drop sets, which means that you have to perform a set starting with a heavy weight that you can handle (typically around the 6-8 rep range), followed by another set right after as you gradually lighten the load in which every set that you perform must be done until failure. Time under tension (elongating the amount of time of the exercise) is another way he performs his sets. An example of this is holding the descent when doing the hammer curl. Also, Gordon likes to do supersets, working the same muscles with different exercises one after another.

Types Of Workouts

Gordon works on his pulling strength by performing dumbbell rows and pull-ups. As mentioned above, you can perform these exercises using various methods, like the 5×5, drop sets, supersets, or time under tension (TUT). Here’s a breakdown:

5×5 –Work with a weight you can handle for only five repetitions. This typically is about 85% of the maximum weight you can lift with the exercise. Do this for 5 sets.

Drop Set – Work on a weight you can handle for 6-8 repetitions. Lighten the load after and follow with another set that you can perform for an 8-10 rep range. Lower the weight again and follow with a set and weight you can lift for about 12-15 reps.

Supersets – Super setting means doing a series of exercises one after another. An example would be performing the barbell row and doing dumbbell shrugs afterward. After the shrugs, go to the pull-up station and perform pull-ups.

Time Under Tension – TUT may differ with each exercise. Using the pull-up as an example, you can apply TUT in the eccentric (lengthening) motion, which means slowly bringing yourself down after bringing your chest up.

Besides dumbbell rows and pull-ups, Gordon likes to work on his forearms and biceps using the classic hammer and bicep curls. Isometric strength training (tightening/contraction) is beneficial in Jiu-Jitsu, especially when using techniques like the rear naked choke, applying the head and arm control from the guard, or clubbing their head for collar ties both in the standup and on the ground. Typically, or as Gordon performs it, curls for grappling are done using drop sets and supersets, with TUT focusing on hypertrophy with around the 10-20 rep range or even more.

Shoulder, Triceps & Chest Exercises

Next, Gordon trains his shoulder, triceps, and chest to build his pushing strength by performing the bench press (barbell and dumbbell variation), shoulder press, push-ups, and triceps extension. 

Bench Press – the bench press is preferably performed inclined or on a flat bench. To build strength, you can start with the 5×5. A drop set approach is also a great way to do this exercise, though the max repetition should only be around twelve. Likewise, Gordon also supersets the inclined dumbbell bench press with push-ups.

Shoulder Press – the shoulder press can be approached like the bench press. It is advisable to perform this exercise standing, to also work on your core, or seated with a pair of dumbbells as Gordon does.

Triceps Extension – the triceps extension can be done with a curl bar, dumbbell, or a cable machine. Gordon is mostly seen doing the triceps extension with a dumbbell or cable machine. Like how you approach the curls, you should aim for hypertrophy with this exercise.

Building your pushing strength is critical for grappling as well, as it comes in handy when escaping bad positions (using frames) or going for takedowns. Also, remember to work your core with exercises like hanging leg raises or windshield wipers to build strong washboard abs like Gordon.

The No-Gi GOAT’s Training Routine

Ultimately, there is no better way to get better at Jiu-Jitsu than to train more Jiu-Jitsu. Now, let’s talk about the GOAT’s BJJ training routine. According to Gordon, he trains Jiu-Jitsu about 2-3 times a day, and each session lasts about two hours. Gordon, under John Danaher, approaches training differently as they perform a lot of positional drilling and make adjustments based on the ruleset he is competing under.

John Danaher believes that the best way to improve is to have your techniques tested under pressure. Thus, John Danaher prefers the team, especially competitors, to take no breaks between rounds when live sparring. Positional drilling is when they start rounds in a bad position, like bottom mount, side control, back mount, or even near submissions. Most of the time, especially when rolling with less skilled training partners, Gordon intentionally handicaps himself to work more on his technique and confidence.

As competitive as he is by nature, Gordon takes no prisoners. Gordon takes troubleshooting to a different level. When he gets caught with an unfamiliar technique, he is relentless until he finds a solution to avoid getting caught by the same technique again.

To become good at BJJ, you must train in every aspect of your game, from standing to ground. However, remember that BJJ takes a different approach to standup when compared to other grappling arts like Wrestling and Judo. To be the best, you have to train with the best. A secret to his success is that Gordon is ready to grapple against anyone at any time.

Gordon also trains with the World’s Strongest Man champions like Hafthror Bjornsson and Brian Shaw, who stand 6ft 9 and 6ft 8 and weigh about 350lbs (180kg) and 450lbs (200kg), respectively. It is interesting how Gordon covers the considerable size and strength difference with skills alone.

Conclusion

To be great at something takes countless hours of hard work, discipline, and consistency. Gordon Ryan is a testament to this, and his success in submission grappling is a feat that very few will ever reach. We hope that this breakdown will help elevate your grappling to new and greater heights.

Guest post by Evolve MMA, Asia’s premier championship brand for martial arts with the most number of World Champions on the planet. Named as the #1 ranked martial arts organization in Asia by CNN, Yahoo! Sports, FOX Sports, and more, Evolve MMA is the best gym to learn BJJ in Singapore.

When you talk about aesthetics, it is hard to deny that BJJ world champions are some of the best-looking athletes in the world. As Georges St. Pierre said, if you look good, you feel good; when you feel good, you do good. But it is more than just looking good if you think about it – Having a strong physique means you can perform well to the best of your abilities. Today, we will talk about the No-Gi GOAT Gordon Ryan‘s workout and training routines.

Workout For Jiu-Jitsu

It is not a secret that championship-level athletes like Gordon Ryan train hard every day. His day consists of a strength and conditioning session on top of two sessions of Jiu-Jitsu training. 

First, we must understand that training for Jiu-Jitsu has specific nuances. As Gordon states, he does not focus on having tree trunk legs, which can be detrimental for Jiu-Jitsu. Large legs can make it challenging to perform certain techniques, such as locking in the triangle against big opponents, slipping out of leg locks, and pummeling.

In Jiu-Jitsu, there are lots of pulling and pushing motions involved. Therefore, working our upper body, particularly the back, shoulders and triceps, is essential. Grappling combines aerobic (sustained, low-intensity activities) and anaerobic (short bursts of intense movement) activity. If you have no prior strength and conditioning program, it is best to first build your fundamental strength with exercises like the squat, bench press, and deadlift. Pick a proven program and work your way up. The 5×5 template is a great starting point, all things considered.

The Gordon Ryan Workout

Now, what does the Gordon Ryan workout routine look like? It mainly consists of drop sets, which means that you have to perform a set starting with a heavy weight that you can handle (typically around the 6-8 rep range), followed by another set right after as you gradually lighten the load in which every set that you perform must be done until failure. Time under tension (elongating the amount of time of the exercise) is another way he performs his sets. An example of this is holding the descent when doing the hammer curl. Also, Gordon likes to do supersets, working the same muscles with different exercises one after another.

Types Of Workouts

Gordon works on his pulling strength by performing dumbbell rows and pull-ups. As mentioned above, you can perform these exercises using various methods, like the 5×5, drop sets, supersets, or time under tension (TUT). Here’s a breakdown:

5×5 –Work with a weight you can handle for only five repetitions. This typically is about 85% of the maximum weight you can lift with the exercise. Do this for 5 sets.

Drop Set – Work on a weight you can handle for 6-8 repetitions. Lighten the load after and follow with another set that you can perform for an 8-10 rep range. Lower the weight again and follow with a set and weight you can lift for about 12-15 reps.

Supersets – Super setting means doing a series of exercises one after another. An example would be performing the barbell row and doing dumbbell shrugs afterward. After the shrugs, go to the pull-up station and perform pull-ups.

Time Under Tension – TUT may differ with each exercise. Using the pull-up as an example, you can apply TUT in the eccentric (lengthening) motion, which means slowly bringing yourself down after bringing your chest up.

Besides dumbbell rows and pull-ups, Gordon likes to work on his forearms and biceps using the classic hammer and bicep curls. Isometric strength training (tightening/contraction) is beneficial in Jiu-Jitsu, especially when using techniques like the rear naked choke, applying the head and arm control from the guard, or clubbing their head for collar ties both in the standup and on the ground. Typically, or as Gordon performs it, curls for grappling are done using drop sets and supersets, with TUT focusing on hypertrophy with around the 10-20 rep range or even more.

Shoulder, Triceps & Chest Exercises

Next, Gordon trains his shoulder, triceps, and chest to build his pushing strength by performing the bench press (barbell and dumbbell variation), shoulder press, push-ups, and triceps extension. 

Bench Press – the bench press is preferably performed inclined or on a flat bench. To build strength, you can start with the 5×5. A drop set approach is also a great way to do this exercise, though the max repetition should only be around twelve. Likewise, Gordon also supersets the inclined dumbbell bench press with push-ups.

Shoulder Press – the shoulder press can be approached like the bench press. It is advisable to perform this exercise standing, to also work on your core, or seated with a pair of dumbbells as Gordon does.

Triceps Extension – the triceps extension can be done with a curl bar, dumbbell, or a cable machine. Gordon is mostly seen doing the triceps extension with a dumbbell or cable machine. Like how you approach the curls, you should aim for hypertrophy with this exercise.

Building your pushing strength is critical for grappling as well, as it comes in handy when escaping bad positions (using frames) or going for takedowns. Also, remember to work your core with exercises like hanging leg raises or windshield wipers to build strong washboard abs like Gordon.

The No-Gi GOAT’s Training Routine

Ultimately, there is no better way to get better at Jiu-Jitsu than to train more Jiu-Jitsu. Now, let’s talk about the GOAT’s BJJ training routine. According to Gordon, he trains Jiu-Jitsu about 2-3 times a day, and each session lasts about two hours. Gordon, under John Danaher, approaches training differently as they perform a lot of positional drilling and make adjustments based on the ruleset he is competing under.

John Danaher believes that the best way to improve is to have your techniques tested under pressure. Thus, John Danaher prefers the team, especially competitors, to take no breaks between rounds when live sparring. Positional drilling is when they start rounds in a bad position, like bottom mount, side control, back mount, or even near submissions. Most of the time, especially when rolling with less skilled training partners, Gordon intentionally handicaps himself to work more on his technique and confidence.

As competitive as he is by nature, Gordon takes no prisoners. Gordon takes troubleshooting to a different level. When he gets caught with an unfamiliar technique, he is relentless until he finds a solution to avoid getting caught by the same technique again.

To become good at BJJ, you must train in every aspect of your game, from standing to ground. However, remember that BJJ takes a different approach to standup when compared to other grappling arts like Wrestling and Judo. To be the best, you have to train with the best. A secret to his success is that Gordon is ready to grapple against anyone at any time.

Gordon also trains with the World’s Strongest Man champions like Hafthror Bjornsson and Brian Shaw, who stand 6ft 9 and 6ft 8 and weigh about 350lbs (180kg) and 450lbs (200kg), respectively. It is interesting how Gordon covers the considerable size and strength difference with skills alone.

Conclusion

To be great at something takes countless hours of hard work, discipline, and consistency. Gordon Ryan is a testament to this, and his success in submission grappling is a feat that very few will ever reach. We hope that this breakdown will help elevate your grappling to new and greater heights.

Guest post by Evolve MMA, Asia’s premier championship brand for martial arts with the most number of World Champions on the planet. Named as the #1 ranked martial arts organization in Asia by CNN, Yahoo! Sports, FOX Sports, and more, Evolve MMA is the best gym to learn Muay Thai in Singapore.

So you want to be a fighter? Learning effective techniques you can use inside a cage is only half of the equation when it comes to mixed martial arts. How much power you have or how clean your technique is doesn’t mean much when you don’t have a delivery system for your attacks.

Experienced mixed martial artists often have solid defensive skills and it can be quite the challenge to land clean shots on them when you’re throwing single strikes. Set-ups and combinations are the delivery system that allows you to land clean strikes during your fights.

20 Advanced MMA Set-Ups And Combinations That Are Effective On All Levels

This article will cover a variety of striking set-ups and combinations that are essential for mixed martial artists looking to enhance their striking game. These techniques, ranging from basic to advanced, are designed to improve a fighter’s ability to strike effectively and dynamically in the cage by keeping opponents unsure of what’s to come.

Let’s jump right into our list:

1) The Jab–Cross–Uppercut-Low Kick Combo

This classic combination starts with a jab to gauge distance, followed by a cross to engage the opponent’s guard, and then an uppercut, finishing with a low kick to the opponent’s thigh or calf. This combination is effective in breaking down the opponent’s defense and movement. The cross also helps to disguise the low kick.

2) Slip, Rear Uppercut, Lead Hook To The Body

Start off by slipping to your right followed by a rear uppercut aimed at the chin, then a lead hook to the body which softens your opponent’s lower defenses. This combination is excellent for creating openings in a tight guard. You can step in while throwing the uppercut to ensure you’re in range to land the lead hook.

3) Inside Leg Kick, Switch Stance & Counter Right Hook

In order to use this combination, you have to be in a closed stance first. Throw an evident inside leg kick to your opponent and went they try to counterattack, immediately switch stance and throw with a right hook. This combo is especially useful against taller opponents.

4) Shoulder Roll To Spinning Back Fist

When your opponent starts to throw a cross towards you, shrug your shoulder and dodge the punch. Once you succeeded dodging the cross, immediately spin to a back fist. This creates an unpredictable angle of attack, catching opponents off guard.

5) Feint, Fake Body Kick, Strike High And Evade

Pivot your rear foot to feint a rear low kick with your rear arm down to draw your opponent’s guard down as they try to defend against your feint low kick, and immediately throw a non-fully committed kick aka the fake body kick causing them to drop their hand down, leaving their head and face open. This allows you to go for a high strike (like a powerful cross, jab, or hook).

6) Elbow Strike Combinations

Mixing elbow strikes with punches in close quarters can be very effective. A combination you can try is a right body cross to a right knee, followed by a right elbow. Throw a straight right cross to your opponent’s body, followed by a right knee to the body, plant your foot to the back, and end it off with a right elbow to your opponent’s chin.

7) Superman Punch Into A Leg Kick

The Superman punch, where one leg is used to feint a kick but instead propels a punch, can be immediately followed by a quick lead leg kick. It’s often best to aim for the body or legs since your opponent has to bring their guard up to defend against the Superman punch.

8) Body Jab To Overhand

A jab to the body makes your opponent think low, setting up an overhand strike to the head. In general, changing levels is an effective way to set up overhands in MMA.

9) Jab, Left Push Kick, Feint Knee Into Flying Knee

Throw a touch jab to measure the distance, and follow up with a left push kick to your opponent’s body. Lift up your left knee to feint and draw a reaction from them, while you land forward, immediately throw a flying knee. A flying knee is often used to close distances against retreating opponents. Just remember to keep your guard up while throwing flying attacks since being in the air leaves you vulnerable.

10) Sidekick To Spinning Hook Kick

A side kick aimed at keeping distances or targeting the body, followed by a spinning hook kick, works well as a surprise element.

11) Clinch To Knee, Elbow On Break

Aim to deliver knees to the body or head when you find yourself clinched up, then throw an elbow strike as you break the clinch and create distance. Check out

12) Step-In Jab To Head Kick

A step-in jab closes the distance on your opponent, which enables you to throw an overhand right. While your opponent tries to dodge the overhand right, it will create a space for you to step forward as your head comes down to the right side allowing a quick transition to a head kick.

13) Jab, Fake Cross To Body Shot

The idea is to throw a jab-cross combination to your opponent’s head but instead of committing to the cross, fake it and follow by a quick body shot which can effectively break down an opponent’s guard.

14) Low Kick To High Kick

A swift low kick to the leg, followed immediately by a high kick to the head, capitalizes on the opponent’s instinctive response to defend the initial strike. You can experiment with either delivering the low kick or feigning a reaction, as both approaches are effective depending on the circumstances.

15) Overhand Right To Takedown

Step forward and throw an overhand right, this will cause the opponent to try and block the punch, leaving their legs open. This helps to set up an opportunity for a takedown.

16) Cross, Rear Knee To Lead Elbow

Start with a cross then a rear knee (thrown from the back leg) followed by a swift lead elbow (thrown with the front arm) combining distance closing with close-quarter striking.

17) Body Lock To Head Kick

Securing a body lock and then delivering a head kick can weaken your opponent significantly. It’s an effective way to ensure your opponents gas out in the later rounds. If your head kick is powerful enough, it can lead to a knockout.

18) Rear Leg Roundhouse To Push Kick

A rear leg roundhouse kick, followed by a quick transition into a push kick, targets different levels and angles.

19) Jab-Cross, Jab, Fake To Spinning Elbow

Do a jab-cross combination and wait for a second before striking with another jab. Afterward, fake a jab and then spin into an elbow strike to catch opponents off-balance and land a powerful strike.

20) Slip And Rip: Slip A Punch, Counter With A Hook

Slipping an opponent’s strike and immediately countering with a hook is a fundamental yet effective technique. It’s an extremely effective way to close distances since you threaten your opponent with strikes as you close the distance.

Putting The Combinations To Work

Each of these combinations requires practice and timing to execute effectively. They should be integrated into your overall strategy, taking into account your strengths and weaknesses as well as your opponent’s tendencies.

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As you delve into the grappling world of Brazilian Jiu-Jitsu (BJJ) and Mixed Martial Arts (MMA), you’ll find the Gable Grip (also known as the Gable Clasp) to be an invaluable tool in your arsenal. 

Named after the legendary wrestler Dan Gable, this grip is a powerful way to control opponents, and when applied correctly, it can be the foundation you use to execute a variety of techniques. Understanding how to properly employ the gable grip will enhance your grappling game, giving you an edge on the mat or in the cage.

Understanding The Gable Grip

The gable grip is a palm-to-palm grip, where your fingers are not interlocked but rather placed over the back of your opposite hand, with thumbs flat alongside each other or wrapped around the wrist for reinforcement. This grip is admired for its strength and the minimal exertion of energy required to maintain it.

This versatile grip is not flashy, but its utility is vast. Use the gable grip in BJJ and MMA for control in various positions such as side control, during takedowns, when passing the guard, or in defensive situations.

Forming The Grip

To form a gable grip, follow these steps:

• Bring your palms together, one hand facing down and the other facing up.
• Lay the fingers of both hands flat against the back of the opposite hand, just below the knuckles.
• Ensure your thumbs are flat against your hands or wrapped around the wrist, whatever provides you with the most control.

Some of the best times to use a gable grip in mixed martial arts and Brazilian Jiu-Jitsu include: 

1) When Executing Takedowns

The gable grip can be a game-changer when shooting for takedowns. Once you’ve secured your arms around your opponent’s legs while shooting for a takedown, apply the gable grip to lock your arms and prevent your opponent from sprawling away. 

The leverage this grip provides prevents your opponent from spreading their feet apart, limiting their ability to sprawl or counter and giving you better control as you drive through for the takedown.

2) To Enhance Control

The gable grip can help you maintain dominance when you’ve passed your opponent’s guard and established side control. Use the grip to clasp your hands together behind your opponent’s back or around their neck and arm to prevent them from framing and escaping. The compact nature of the grip makes it difficult for your opponent to break your clasp.

3) For Defense And Escapes

The gable grip is not only an offensive technique. You can use the grip to control one of your opponent’s arms if you find yourself in a precarious position, such as having your back taken, preventing them from fully applying chokes or armlocks.

It’s also an effective way to prevent your opponent from posturing up and raining down hell on you if you find your back on the match. You can wrap your opponent up with a gable grip and prevent them from getting any offense off. 

MMA rules require the fighter on top to stay busy to prevent the referee from standing the fight off so use that to your advantage. If your sweeps and reversals aren’t working, wrap your opponent up with a gable grip and force the referee to reset the fight. Check out UFC’s Paddy Pimblett demonstrating how to take the back from the bottom closed guard using the gable grip in the above video.

4) To Set Up Submissions And Transitions

The gable grip is excellent for submissions like the short choke and arm triangle choke. Once you’ve trapped your opponent’s arm and head with your arm, use the gable grip to secure the position tightly, allowing you to focus on repositioning your body to finalize the choke without having to worry about maintaining hand control.

5) To Maintain Top Mount

Your opponent will likely try to buck and roll to escape when you secure the top mount position, but the gable grip can throw a wrench in their plans. Securing a Gable Grip around your opponent’s torso or arms can help you maintain your position and adjust to their movements without losing control.

6) To Hold On to Opponents During Transitions

Tyler Maguire employing the gable grip against Agilan Thani in their MMA bout at ONE Championship.

Another cool thing about the gable grip is its ability to transition seamlessly with your movements. You can adjust the grip accordingly as you flow from one position to the next, ensuring that you never lose control of your opponent. It’s an effective way to prevent opponents from scrambling away from you during transitions. 

Strength And Conditioning For The Gable Grip

While technique is paramount, the effectiveness of your gable grip also depends on your hand and forearm strength. Incorporate grip-specific exercises into your strength and conditioning routine to make your Gable Grip even more formidable. These exercises will also help you to develop Popeye-style muscles on your forearms. 

Make It A Part Of Your Grappling Arsenal

To be able to effectively utilize the gable grip, Some of the things you can do to improve your ability to use the gable grip include: 

Drill For Perfection

Like any skill, the Gable Grip requires practice. Regularly drill positions and transitions where the grip is utilized. Focus on the nuances of the grip, such as thumb placement and the tightness of your clasp, to discover what works best for you. The Gable Grip is effective at all levels of mixed martial arts and Brazilian Jiu-Jitsu so get comfortable with it. Understanding the nuances of the grip will also make it easier for you to break it when opponents try to use it on you. 

Live Sparring Application

You can’t fully appreciate the effectiveness of the Gable Grip without testing it in live sparring. Engage in rolling sessions to use the grip as often as possible. Please take note of when it works, when it fails, and why. This real-time feedback is crucial in honing the technique. If you find your grip is often compromised or you’re struggling to maintain it, reassess your technique. Ensure your hand placement is correct, your clasp is tight, and your arms are engaged.

Learn From The Best

Study high-level practitioners who use the Gable Grip effectively. Watch matches and instructional videos, and if possible, attend seminars. Learning from those who excel at using the grip can provide you with insights and nuances that you may not discover on your own.