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 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.

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Very few athletes in mixed martial arts can boast a journey as remarkable as Alex “Poatan” Pereira’s. From a multiple-division kickboxing champion to becoming a two-division champion in the Ultimate Fighting Championship, despite only eight fights under the promotion’s banner.  

Pereira’s story is one of resilience, adaptability, and unwavering determination. This article will go over the inspiring combat sports career of UFC Light Heavyweight champion Alex Pereira, exploring the pivotal moments that have shaped him into the MMA phenom he is today.

The Early Days: A Kickboxing Prodigy

Alex Pereira was born on July 7, 1987, in Sao Paulo, Brazil. He grew up in one of Brazil’s infamous favelas and dropped out of middle school to work as a bricklayer’s assistant. Pereira’s journey into the world of kickboxing started as a way for him to kick a drinking problem he had picked up from his work associates.  He started honing his striking skills in a gym not far from his home in 2009, but little did he know superstardom was on the horizon. 

Four years later, Pereira started taking amateur kickboxing matches, going 2-1 before deciding to turn pro. He won the Brazilian 187 lbs Championship in his first professional fight against Clei Silva and went on to win a couple more belts before transitioning to Glory. He won the promotion’s middleweight title during his second outing and went on to defend the belt five times. One of his most notable wins during his Glory run was his victories against fellow kickboxing star Israel Adesanya. Little did either man know they would end up being rivals in a different sport. 

Kickboxing Success: Rise To Prominence

Pereira’s breakout moment came when he joined Glory Kickboxing, one of the premier kickboxing organizations in the world. His power-packed punches and devastating kicks quickly made him a fan favorite. He won the Glory Middleweight Championship twice, showcasing his dominance in the kickboxing realm.

A Unique Style: Striking Excellence

What set Pereira apart from many other kickboxers was his ability to mix traditional kickboxing techniques with a unique flair. His striking excellence was marked by precise timing, knockout power, and an unrelenting pursuit of victory. Pereira’s memorable knockouts were the stuff of highlight reels, and he established himself as one of the most feared middleweights in the sport.

Pereira went on to win Glory’s light-heavyweight title as well, becoming the first fighter in the promotions to hold the middleweight and heavyweight titles simultaneously. 

The Transition: Embracing MMA

Pereira made the bold decision to transition from kickboxing to MMA in 2015, losing his first fight via rear-naked choke. The allure of new challenges and the opportunity to test his skills in the cage were irresistible, especially given the success his rival Israel Adesanya was enjoying inside the cage. Despite his immense success in kickboxing, the switch to MMA was no easy task.

Training And Adaptation

Pereira understood that succeeding in MMA required a different skill set. He committed himself to rigorous training circled around Brazilian Jiu-Jitsu and wrestling. The transition from the striking-focused world of kickboxing to the multifaceted realm of MMA was a daunting one, but Pereira was determined to make it work.

Pereira made his MMA debut under the banner of Jungle Fights, a prominent MMA organization based in Brazil. His debut fight was met with great anticipation, but he didn’t get the results he had hoped for. Defeated but not broken, Pereira went on to knock out his next four opponents. His striking prowess was evident, and his string of victories earned him a spot on the UFC’s roster. 

Instant Impact

The MMA world took notice of Pereira’s instant impact in the UFC. His striking pedigree allowed him to stand out in the cage, and it was clear that he was more than just a kickboxer testing the waters. He was a legitimate threat to the established contenders in the division.

Pereira won three consecutive fights in the UFC, defeating former middleweight champion Sean Strickland, who was a top contender then, on his way to a title shot against Adesanya. 

The hype was at an all-time high when the two kickboxing standouts met inside the cage, with both fighters showcasing their well-rounded MMA skills, landing takedowns on each other. Alex was down on the scorecards heading into the fifth round, but he pulled off the comeback victory by finishing Adesanya in the fifth. 

The Highly Anticipated Rematch

Pereira’s win against Adesanya earned him the middleweight title and set the stage for a rematch between the two rivals. They met for the second time inside the cage at UFC 287 and it was Adesanya who got the better of the exchanges this time around, knocking Pereira out cold during the second round, bringing their rivalry to 1-1 in mixed martial arts. 

Alex shook the loss off without missing a beat and made his 205 lbs debut against former light-heavyweight champion Jan B?achowicz, winning via split decision. He went on to defeat Ji?í Procházka for the belt at UFC 295, at the same Arena he defeated Adesanya to win the middleweight title. 

Moments after the fight, Pereira called out Adesanya, challenging him to fight for the light-heavyweight title. Interestingly enough, the callout wasn’t because of any bad blood between the two. Adesanya had recently expressed his intent to walk away from MMA for a few years, but Alex believes he simply needs an opponent who motivates him to compete. 

More recently, Pereira headlined UFC 300 and defeated top contender Jamahal Hill in the first round by KO, retaining the belt and further cementing his status as one of the promotion’s top stars.

A Remarkable Journey

Alex Pereira’s journey from kickboxing champion to emerging MMA phenom is a testament to his dedication, adaptability, and raw talent. His ability to transition seamlessly from one combat sport to another has captivated the imagination of fight fans worldwide. 

Pereira stands as a symbol of what can be achieved through unwavering determination and a relentless pursuit of greatness as he earned his rank as one of the most inspiring fighters in MMA history. 

Pereira’s journey is a perfect showcase of what martial arts are meant to represent. He’s had to deal with lots of adversity, like getting choked out during his first MMA fight and losing his first UFC title defense against Adesanya, but he always perseveres and accomplishes his goals. 

There’s no flash or gimmicks with Alex Pereira, just a stoic man who has tons of quiet confidence in himself and a solid understanding of the fundamentals of fighting.