How to Get the Sexy Hips You Always Dreamed Of!

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Yes, you CAN curl your way to fitness! (Jeez . . .)

Ok, so not many of us really think of our hips as an important part of a killer beach body. The folks sweating it out to P90X or Insanity certainly won’t stress this. But the one of the most important aspects of functional, rather than merely aesthetic fitness is to build a strong posterior chain.

Here’s a rundown of the benefits of training the posterior chain for those unfamiliar with it. The linked article is mostly concerned with maximizing your vertical jump, but think of how improving the performance of your calves, glutes, and hamstrings can help you as a martial artist–increased kicking power, more explosive punches, and more agile footwork.

It’s important to add the hips to the mix as well. Here’s a great article on the subject; however, the synopsis is this: the strength, power, and flexibility of your hips will make you a better athlete who is less prone to injury.

Here are a few exercises, listed by type of fitness, that can help you get the sexy, athletic hips you always dreamed of!  😉

There are MANY resources on each exercise on the web. For this article, I chose each video based on its instructional value and its short length. (Don’t worry if you don’t recognize some of these trainers by name. I love to learn from the experts as much as the next guy, but experts LOVE to talk.)

Strength

Having strong hips not only allows you to lift more weight, but it can improve your balance. This is essential for wrestlers and judoka who need excellent takedown defense. It can also help you dominate an opponent against the cage or in the muay thai clinch. Any movement that requires sustained upward force is rooted in the posterior chain and relies on strong hips; deadlifts and squats are old standbys.

Deadlifts

Squats

Power

Developing power in your hips is one of the keys to maximum athletic performance. It doesn’t just help you run faster and jump higher, though. Think of all the martial arts applications: the best punchers torque their hips to throw their strikes, wresters shoot for takedowns and execute throws with their hips, and a strong sidekick or roundhouse fires from the floor and follows the trajectory set by the hip. Olympic lifts like the snatch and swinging a dumbbell or kettlebell are great ways to become powerful.

Snatch

Swings

Flexibility

Any guard player in jiu-jitsu or high-kicker in taekwondo will tell you that having flexible hips is the key to success. Utilizing the hips’ full range of motion helps you to control a standing opponent from the ground as well as reaching the head for a knockout kick. But grappling and attacking are not the most important things; having flexible hips allows for smooth, injury-free movement. Have a look at these simple stretches for some ideas on how to make your hips more flexible.

Butterfly Stretch

Outside Hip Stretching

1. Laying Back

2. Sitting Forward

Conclusion

These are some basic hips to work on your hips. If you’re unfamiliar with these exercises, try them out and you will undoubtedly see improvements in the martial arts. If you have other favorite exercises or techniques, let us know about them.

Posted in Fitness | Tagged , , , | 2 Comments

UFC on FOX: Shogun v. Vera Title Shot? Or not…

UFC ON FOX Shogun v. Vera: Title shot? Or not…

This Saturday, the UFC returns to network TV with a four fight card on Fox. This event is another victim of the injury bug that the organization just can’t kick. While names like Brian Stann and Hector Lombard were moved off of the card, we are still left with one of the best events from top to bottom in recent memory. Dana White started off the week saying that whoever won the Main Event between Shogun Rua and Brandon Vera would earn the next title shot in the 205 lb. Division, sending keyboard warriors into an absolute uproar. The almighty Baldfather, forever a man of the people, then used his popular video blog to state that whoever was most impressive in the Main Event, or Co-Main Event (Ryan Bader v. Lyoto Machida) would get the next shot at the strap. While this concession did ease the fan complaints a bit, I don’t believe any of these guys deserve number one contedership.  I do happen to go to sleep every night picturing Hendo delivering an H-Bomb to Jones’ smug grill to win the title, but it unfortunately a likely outcome that Jones will retain his belt in September. Jones will then be left with a number one contender that he has already beaten. These aren’t decision wins he grinded out Jackson-style either, these were powerful and emphatic finishes. No one in their right mind would pay to see Bones fight any of these guys again. Which leaves me to believe that Dana White and Jonny Bones may have something else up their sleeve after Jones fights in September. A move to Heavyweight? A Superfight? Driving lessons??? Who knows, but on to the previews!

Preliminary Card on Fuel TV

Phil Davis v. Wagner Prado

This could be the fight I am most excited about on Saturday night. Coming off a decision loss to Rashad Evans on the last FOX card, Davis is looking to right the ship and regain status as one of the elite 205 pounders in the world. Wagner Prado is the exact opposite of a stepping stone though. Prado is a late replacement for Chad Griggs, and may be twice the opponent Griggs would have been.  Prado is a 25 year old Nogueira trained knockout artist. He has used his Muay Thai to earn seven KO’s in eight career fights. I am assuming Davis will look to neutralize the Brazilian’s striking with his wrestling prowess. I am looking for the Penn State product (Insert Sandusky joke here…) to control the Brazilian newcomer for three rounds and earn the victory. Davis by decision.

Too easy…

Main Card on Fox

Mike Swick v. Damarques Johnson

Mike Swick??? Where the heck has he been? Swick has battled back from a diagnosis of an esophageal spasm and a knee injury to be back in the octagon. With his digestive illness in check, Swick is ready to return to the UFC for the first time since UFC 109 (which was also Phil Davis’ promotional debut). It is impossible to predict what version of Swick that will show up in the cage on Saturday, but I am going to go with the emotional pick on this one. Swick’s opponent, Damarques Johnson hasn’t really impressed with his time in the Octagon. Other than arguing with Michael Bisping on TUF, the guy hasn’t done much to earn a spot on National TV. Swick by KO. Comeback complete. Movie rights sold.

Swick auditioning for Gambit in the next X-Men flick…

Jamie Varner v. Joe Lauzon

Speaking of comebacks, Jamie Varner’s domination of Edson Barboza at UFC 146 came out of nowhere.  The vet channeled the Former WEC Champ within and defeated the Brazilian upstart by setting a blistering pace and connecting with strikes at will. On Saturday he will be looking to climb the Lightweight ladder against none other than J-Lau. Lauzon is coming of a head kick KO loss to Anthony Pettis back in February. Lauzon is a deadly submission ace and will likely be looking to take Varner to the ground. Though the Massachusetts product isn’t opposed to striking I still think he takes this to the ground and finishes. Lauzon by submission.

Something along these lines…

Lyoto Machida v. Ryan Bader

Lyoto wins this fight. It is that simple. Bader is coming off that debacle of a fight with Rampage in Japan where he failed to impress against a fat, one legged Jackson. I doubt Bader will be able to utilize his wrestling against the Dragon because Lyoto isn’t stupid enough to allow the Arizona State alum to get close and tangle him up. Even if Bader does go for the takedown, the ever evasive Machida has a great sprawl that will surely neutralize the attempt.  Bader does have a powerful right hand, but if a healthy Rampage couldn’t finish the Dragon, I doubt Bader can. I am looking for Machida to get his Liu Kang on and use one of his patented finishing moves to make quick work of Bader. Machida by KO.

Celebrate!


Shogun Rua v. Brandon Vera

According to the geniuses in Vegas, Shogun is a huge favorite here. Basically to win $100 betting on Shogun, you will have to put $400 at stake. Worth it? Who knows, but it just reiterates the fact that this isn’t going to go down as one of Joe Silva’s crowning achievments in matchmaking.  We all know Shogun as one of the most dangerous strikers the game has ever seen. His run through the PRIDE Middleweight Grand Prix is stuff of legend. That version of Shogun is in my top 5 “Baddest Men to Ever Walk the Earth” (Article coming soon!). Shogun does seem to have some problems with focus. Since he has come to the UFC, he has great moments in the cage and then unexplicable losses.  One fight, he comes in looking like a world beater, the next he looks like he just got off a two week bender with Tony Montana.  After vetoing a bout with Glover Teixeria, I believe Shogun knows what is at stake here against Vera. He is on National TV, with a KO served up on a silver platter by Zuffa. I hope he takes it seriously and delivers for the FOX audience.

I like Brandon Vera. I don’t want to negate any chance he has of winning on Saturday, but it will be a Gonzaga-esque upset if he pulls it off. He undoubtedly has solid Muay Thai skills, but Shogun’s clinch game is second to none.  Vera has overcome a lot to get to this point. From home invasions to contract disputes and injuries the guy has seen it all. He knows that he has leapfrogged his way to the top to be booked in this fight. If there is anything that Vera has going for him it is that he believes this is his one shot to cement himself back into top of the division and begin to deliver on that promise he made way back when.  Vera will be determined, there is no doubt about that. He says he has worked harder in this camp than any other. Sadly, I do not think it will be enough against Shogun. Rua by KO.

The good ole’ days

Agree with me? Disagree with me? Who really deserves a shot at the 205 pound belt? Post in the comment section! Follow us on Twitter!

ALar out!

Posted in MMA, Opinion | Tagged , , , | 3 Comments

5 Steps to Becoming a World Class Martial Artist

Here’s an inspiring guest post from writer and self-defense expert Neal Martin of Combative Mind. He covers some of the best ways to improve your martial arts training by increasing your level of commitment; in short, Neal clearly outlines the five steps to becoming a world class martial artist.  Read on, get some training in, and let us know if you have any tips to share! – Bill
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For most of my life I used to labour under the illusion that I could get better at things and improve my life by not doing anything in the way of work to accomplish this.
I had it in my head that if I wanted something then it would eventually just fall into my lap, like magic, or a gift from heaven.

The universe would simply say: “I know how you sort of wanted this Neal, and just because you kind of want this, I’m going to give you it. So there you go, it’s yours, free of charge, just because you thought half-heartedly about wanting it. ”

It sounds incredible to me now that I thought I could get things just by having a vague desire for something.

Thankfully I have learned that the universe doesn’t just hand things to you on a plate with a thank you note and a wink, not when you haven’t done anything to earn those things.
Yet many people today still go around thinking that they are entitled to a free lunch.

The thoughts of actually putting in the time and effort (and whatever else) to get to where they wish to be (with the emphasis on wish) is obviously too much to bear for these people. It’s an excuse to not even try and if things don’t work out then “it wasn’t meant to be”.

Please! If you want something out of life then you have to give something in return, like your time and effort, your money, or your blood, sweat and tears (usually all of these things and more). Sitting back and waiting for things to fall into your lap (as I used to) is–and I’m sorry to burst your little comfy bubble here–just isn’t going to work.

Some people just aren’t prepared to invest to get what they want.

You remember that movie, The Secret, that basically talked about the law of attraction like it was the secret to getting all you’ve ever wanted and all you had to do was think about what you wanted and it would magically materialize into your life? Just like that?

Well that just isn’t how it works.

The law of attraction is fine and it does work, but–and this is a big-assed but–YOU ALSO HAVE TO PUT THE WORK IN TO GET WHAT YOU WANT!

I couldn’t believe how many people got willingly sucked in by this movie, thinking that to get a million dollars all they had to do was think about it and they would one day get it.
What really annoyed me was the fact that so many people were willing to accept this theory as fact, simply because it meant they would no longer have to do any work (if they ever did much in the first place).

You won’t get very far in martial arts either if you adopt the same wishy-washy attitude.
This article is for people who are serious about advancing in martial arts, who are serious about pushing their limits and seeing just how far they can go. Dabblers need not apply here.
With that in mind, let’s see what you need to do in order to go beyond your limits.

1. Invest your time.

Recreational hours breed recreational results.  That’s the truth.  I used to think I would get good by training twice a week (how could you?).

The fact of the matter is if you want to get good, really good, then you have to invest more than a few hours a week into your training. You need to be training every day if you can. Top class martial artists train every day, that’s why they are top class.

Imagine what you could achieve by training every day, if training was your job and you did it eight hours a day. An impossible dream most people think but I know guys who train in the morning before they go to work and then at night when they get home. That’s real dedication. It’s also fulltime training without having to quit your job.

And the guys that do that? Guess what? They are top class at what they do. How could they not be? If you really want something you’ll find the time to do it. It’s that simple.

2. Invest your money.

Over the years I have spent thousands of pounds paying for top quality instruction. Do I moan about the cost? Of course not because I know world class instruction costs money, and that it is money well spent in terms of making me a better martial artist, so why would I moan?

Money is not for hoarding in the bank or hiding in the biscuit tin under your bed. Money is there to be used; it’s there to make things possible.

So whatever money you get you should always make a concerted effort to invest that money back into yourself, either by paying for top-level instruction or buying books and DVDs to increase your knowledge.

Every top class martial artist I know has invested a small fortune in making themselves better and training with the best. Internationally renowned JKD and cross-training exponent Rick Young, for example, used to work as a postman, but that didn’t stop him saving the money to fly from Scotland to America so he could train with the best instructors there.

If you want it bad enough you will invest what is necessary. And you know what I have found? If you commit to what you are doing, the money has a way of working itself out, but you have to commit first of all. If you don’t commit properly you will find endless excuses not to do so.

3. Get top class instruction.

I’ve already touched upon this but it is worth mentioning again. All the best martial artists are the best because they trained under the best. They sought out the big guys and trained under them.

Once you start to do that your martial arts will really shoot through the roof because you learn so much from them.

I couldn’t believe how much I came on as a martial artist when I started to train with top instructors. Just by being in their presence you will learn a lot and get really inspired to push yourself on to greater heights.

Find the best people in your art and train with them as often as possible.

4. Drill your techniques.

Most martial artists don’t drill their techniques anywhere near enough. I thought I was drilling enough by doing twenty or thirty reps of a technique before moving on, so I was shocked when Geoff Thompson told me he used to drill a technique hundreds of times in one session, sometimes doing a thousand reps of one technique. Now that’s drilling!

That’s also why those guys are so damn good at what they do. They stand out from the crowd because they practice more than anybody else. They raise the bar constantly.

If you want to be good at what you do, practice more than anyone else and drill your techniques until you are sick of them, and then drill them some more.

5. Believe in yourself.

Finally, you really have to develop self-belief. If you don’t believe in yourself, how can you expect anyone else too?

All top class martial artists have terrific self-belief, they know exactly what they are capable of and they believe they deserve to be at the top.

You don’t make it to the top unless you believe you can make it there first.

I remember reading an interview with Rick Young again, where he talked about the first seminar he ever taught. He said he didn’t feel like he should be taking seminars and that any moment someone would tell him that. He felt out of his depth.

Did he give up after that? Of course not. He just carried on until he had the belief that he was good enough to take seminars. He now does seminars all over the world.

Sometimes belief takes time and you have to grow into it. You will also have to battle your own negativity. Successful people of all kinds know this and they are not afraid of feeling out of their depth until their self-belief grows.

Get to know discomfort. You’ll feel it a lot as you grow as a martial artist. It’s a good sign.

What Are You Waiting For?

Okay, decide now if you really want to be good. You do? Great, then take the above actions and put them into practice.

You can’t fail!

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Neal Martin is a self protection instructor, writer and founder of On Guard Combat Systems. You can find him at his blog, Combative Mind.

Posted in Commentary, Guest Post, Inspirational | Tagged , , , , , | 4 Comments

Quick and Dirty Soap Review

Ever get ring worm? Had it twice this year. Staph infection? Yeah, I got that too. If you’ve never picked up something from the mats or a training partner, both suck, and both are really scary if you try to self-diagnose on the Internet. Go ahead if you want to; I won’t provide any gross-out links . . . satisfied? Ok. So now you know why I’ve been trying out different soaps!

Before you think less of me for being a dirty dude who spreads nasties throughout the gym, take note: 25% of people carry staph on their bodies ALL THE TIME. So when summer hits and we’re all sweaty, it becomes easier to spread through any little cut or scrape. And ringworm? Summer is prime season for that gnarly fungus!

So here are two quick reviews of the best soap I’ve used to prevent infection.

Fight Soap

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This soap was developed specifically for martial artists looking to keep it clean. Their marketing doesn’t really portray this message, as there are lots of half naked girls and macho man ad copy. Either way, the soap is awesome: it’s all natural, contains proven antiseptics, and it smells pretty good too. I’ve tried Irish Heavy Hitter, Matt Mojito, Bloody Murder and Kappa. They all deliver as promised–no infections or flare-ups–and are wife approved.

Clear Men Shampoo

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A training partner let me know about some research on homeopathic treatments for fungal and staph infections. Above, you can read about the effectiveness of tea tree oil and zinc (like in Head and Shoulders) on clearing up and preventing any grime you may face on the mats.

Guess what, the new Clear Men Shampoo has both!

Now, I like Fight Soap, and the bars are about the same price as this shampoo (the shower gel is close to double), but you can’t buy it at CVS. And I’m way to disorganized/lazy to order a steady supply. So I’ve switched to Clear Men Shampoo as a body wash–so far, so good! I cleans well, smells okay, and shares a lot of ingredients with other athletic soaps. Plus it has the added bonus of reducing dandruff–you know, if you suffer from that sort of thing.

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So there you have it. A quick and dirty soap review for martial artists. Have you tried other soaps? Are they effective? Let us know!

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Just a Heads-up!

Just letting you know that the old shoheiryuct.com URL will be inactive as of August 12th. Please update your bookmarks to access this site via http://www.moaimartialarts.com before then. Thanks! – Bill

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In Defense of Kata Part 2

This post is a continuation of the kata commentary I wrote a few weeks ago. I hope we continue the good discussion on Reddit, Facebook, and on this blog. Read on and let us know some of your thoughts about kata and its role in martial arts training! – Bill

Kata (forms) may be unique to karate, kung fu, and their offshoots. However, other martial artists practice the principles of their art and the presence necessary for mastery over mind, body, and technique as well. Here are three examples from other styles that are very similar to kata in sprit, if not in appearance.

Shadowboxing

Focus. Repetition. Visualization of yourself versus your opponent. Shadowboxing, as practiced by pugilists everywhere, is very similar to kata. Though usually used to prepare for a fight, if a boxer were attacked in the street, muscle memory developed through shadowboxing would undoubtedly provide self-defense. Maybe Iron Mike knows a little too much about how to apply his skills to situations outside the ring, but his aggressive style of shadowboxing definitely helped refine the power and explosiveness that defined his career.

Gynastica Natural

Watch as Alvaro Romano and Xande Ribeiro perform movements from Gynastica Natural–a system of exercises devised from jiu-jitsu, yoga, calisthenics, and even from watching animals. They both display so much concentration and grace. This is as close to jiu-jitsu kata as I’ve ever scene. Their movements mimic what you would do when rolling and help develop the habits of body and mind necessary to improve in “the gentle art”. These exercises definitely would help when using jiu-jitsu skills off the mats as well.

Wai Khru/Ram Muay

The Wai Khru dance performed before Muay Thai bouts also reminds me of kata. Meant to honor the traditions and teachers of Muay Thai, the ritual dance definitely takes concentration and effort–especially in front of a wild audience. The Wai Khru is also a warm-up exercise, and, if you watch closely, you can see the fighters incorporating some of their techniques into the dance. Kata is meant to help you perform under pressure; the Wai Khru is a great way to get ready for a fight.

These are just three examples of kata-like exercises practiced by other martial arts. If you know of any others, please share them here!

Posted in Commentary, Karate | Tagged , , , | 1 Comment

UFC 149: The card that almost wasn’t…

The much maligned UFC 149 is on Pay Per View this Saturday. While this card isn’t much better on paper than last month’s UFC 147, I think there is a legitimate chance that this card could deliver for fight fans.  This card started out STACKED, but due to injuries and shake ups we are left with a card lacking serious name recognition.  We are treated to a solid Main Event featuring UFC poster boy Urijah Faber v. Renan Barao for the interim Bantamweight Title. We also finally get to see Bellator beast Hector Lombard debut in the cage against Tim ‘The Barbarian’ Boetsch. While our buddy Chieck Kongo is once again relegated to gatekeeper duty in the Heavyweight division. On to the preview!

Main Card

Chris Clements (11-4) v. Matt Riddle (6-3)

This fight is really on Pay Per View??? Joe Silva’s job can’t be easy with all the injuries these days. Neither of these guys have been all that impressive throughout their careers, and it seems Riddle is still riding on his talent and potential that got him drafted second by Team Rampage on TUF 7. The Canadian Clements will be the Canadian fan favorite here and I expect him to ride the crowd to victory. Clements by decision.

Brian Ebersole (50-14-1-1) v. James Head (8-2)

Ebersole was a late replacement here. He last fought on June 22nd when he laid the smacketh down on TJ Waldenburger for three rounds earning a unanimous decision. Talk about staying active, eh? I think Ebersole’s ridiculous experience advantage will earn him a victory in this scrap. If you take a gander at his resume, Head’s most impressive win came over Gerald Harris at an event called Xtreme Fight Night in Tulsa, Oklahoma. I think Ebersole and his hairrow make quick work of the young gun. Ebersole via submission.

Ebersole is also slated to star in the next Saw sequel…

Shawn Jordan (13-3) v. Cheick Kongo (17-7-2)

Cheick ‘The Gatekeeper’ Kongo…  I truly had no idea who Shawn Jordan was before I watched the UFC produced 149 Preview show. After seeing a mix of his highlights showing his mix of power and athleticism, I have to say I was impressed. Add in the fact that he played football for LSU and I was pretty darn excited for this kid. Then Greg Jackson’s gleaming dome popped onto the screen…

If you read my blogs or follow us on Twitter, I have not been a fan of the “Gameplans” that Greg Jackson has been giving his fighters recently.  Though, when Jordan talks about this matchup he insists that the fight will be a slugfest and he and Kongo will go out and trade ‘bombs’. I am sure if it was up to Jackson, Jordan would avoid trading with the lethal Kongo and attempt to use his bulk to keep Cheick on the cage for three rounds and ride his way to victory. Luckily, I think Shawn Jordan has enough of the Rob Gronkowski/Matt Mitrione meathead mindset that he will go out and try to strike with Kongo on Saturday. We all know Kongo’s shortcomings on the ground, but the guy has devastating striking ability. Well shown in his Rocky-esque comeback against Pat Barry nearly a year ago. Kongo’s chin has been a bit questionable at times, but I believe if this is the stand up war that Jordan promises the elder kickboxer will get the better of the exchanges. Kongo by KO.

Hector Lombard (31-2-1-1) v. Tim ‘The Barbarian’ Boetsch (15-4)

Hector Lombard has been one of the most sought after free agents by the UFC for a few years now, and finally on Saturday he makes his debut in the big show.  You wonder why a guy as talented as Lombard has taken so long to make it to the big leagues? When you look at the guy, he is built like an absolute tank. He has the same kind of build that Overeem had, and we all know what happened to him after he made his first appearance in the Octagon. (Just sayin’…)  Lombard started out as a Judo player on Cuba’s national squad and has taken his talents to Miami to train with American Top Team. He is a vicious striker with 17 KO’s on his resume. If he wins on Saturday many are saying that he may be next in line for a title shot against Middleweight King Anderson Silva. Most are simply brushing his opponent aside and moving on to Lombard’s UFC future. Not so fast…

It is impossible for you to be a red-blooded American and not be rooting for Tim Boetsch on Saturday night. First of all, he is facing off against a Cuban, remember that whole Missile Crisis thing? Boetsch is a farm boy from Maine that still runs his own landscaping service. He has that crazy farm-hand strength thing going for him where you know he could wrestle an unruly bull to the ground if he had to. He was a high-level amateur wrestler with a few state championships under his belt. After a middling career at 205 pounds, Boetsch dropped to 185 and became a monster. His vicious throws, slams, and strikes have made him a fan favorite. His comeback against Yushin Okami in Japan at UFC 144 is stuff of legend. I don’t think I have ever heard Joe Rogan so amped up to be calling a fight. Tim got the stuffing knocked out of him for 2 rounds and put it all on the line in the third. Battered and bloodied, he rushed Okami, throwing punch after punch. He wobbled Yushin and went in for the kill and earned a KO victory. I really wish more fighters were like ‘The Barbarian’ and went balls to the wall trying to earn a win instead of merely coasting to a decision loss. *cough* Tim Kennedy *cough*…

This bout is a tough cookie to crack. If you look at each fighter’s record, the best win by either guy is certainly Boetch’s over Okami. But he did get the crap kicked out of him for two rounds of that fight. Lombard hasn’t exactly been fighting the cream of the crop the last few years and his cardio has been called into question by some. I mean, if you carry all that muscle aren’t you just asking to gas out? I think we are in for a war here. This may be my inner patriot coming out, but I think Boetsch can outlast the newcomer here. Boetsch by decision.

Nobody makes The Barbarian bleed his own blood!!!

Main Event

Interim Bantamweight Title Fight

Urijah ‘The California Kid’  Faber (26-5) v. Renan Barao (28-1, 1 NC)

I am sick of Interim titles. They don’t mean jack. They are glorified pieces of gold and leather that guarantee that you are the number one contender for the ‘real’ belt.  Faber has insisted that if he wins, he will in fact defend the ‘belt’ before a unification bout with the injured Dominick Cruz. While Barao has stated he may hold on to the Interim belt until he can meet with Cruz in the cage to unify the titles. Point, Faber.

Barao comes into Saturday with the longest winning streak in MMA. He hasn’t lost since his first pro fight back in 2005, aside from a no contest featuring an illegal soccer kick.  Like Lombard though, Barao hasn’t exactly been fighting the best guys on the block. Sure he has rattled off some wins in the WEC, and beat up a few guys in the UFC’s new Bantamweight division. But let’s face it, the Bantamweight division doesn’t have the depth of say the UFC Welterweight, or Light Heavyweight division. There is a HUGE difference in fighting Scott Jorgensen and Urijah Faber. Faber may be 0-4 in his last four title fights but he is surely the greatest test that Barao has ever encountered.

Barao has terrific stand up with his athletic knees and powerful punches. He also sports a ground game that is second to none, a BJJ black belt with 13 submission wins to his name. Though watching his recent fights, Barao has been beating up on guys that are MUCH smaller than him, they all seem to be lanky compared to Renan’s stout frame. Faber will likely be the strongest guy Barao has encountered

We all know Urijah Faber is one of the UFC’s golden boys. His laid back California attitude makes him a great asset to put in front of the cameras. Many attribute his Public Relations ability as to why he has gotten so many shots at the strap. This claim could hold some water, but the guy is a hell of a fighter. He can knock you out, take you down, or choke you out with relative ease. He has shown the heart and will of a champion on multiple occasions showing he will walk right through certain pain in order to give himself a shot at victory.  Jose Aldo, Barao’s training partner, absolutely ravaged Faber with leg kicks when they met in the WEC. It was so bad that Faber could barely walk during and after the fight. I expect Barao to come into Saturday with a similar style. Faber and his Team Alpha Male cohorts have likely worked on a checking leg kicks over the last few months hoping to neutralize the Brazilian’s tactics.

Faber is the Vegas underdog in this one. This may have to do with Barao’s impressive streak and reputation as a “monster”. Barao has never fought anyone as tough as Faber, and Faber knows that. He will be looking to break the Brazilian in the later rounds and grind his way to victory. I have to go with Faber by Decision.

Wait, what!?!?!

As always, If you disagree with my picks feel free to drop a line in the comment section! And remember to follow us on Twitter! Enjoy the fights!

-ALar

Posted in MMA, Opinion | Tagged , , , , | 6 Comments

String Break!

Ok, ok. The title would have been a bit more apropos back in March or April. Whatever. Here’s a video of me practicing a tricky board break I saw Walter Mattson complete at a demo many years ago. He dangled his board from the tip of a sai–a bit cooler, I admit–but the basic idea’s the same.

The trick to this is to stay really loose and to only tighten your arm and first at the point of impact. A little extra recoil doesn’t hurt either. The premise behind the break is similar to Bruce Lee’s legendary one-inch punch. If you haven’t seen him perform it before, take a look!

Have you tried any tricky breaks lately? Anything that require finesse over power? Share a link or a video here!

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In Defense of Kata

Here’s a simple fact: some people like practicing katas (forms), and some people don’t. You can delve into this debate just about anywhere martial arts are discussed in gyms or on the Internet. MMA and BJJ guys think they’re a waste of time, self-defense gurus think they’re dangerously unrealistic, non-martial artists think they can be fun to watch but generally don’t want to practice them.

Remember the old Gracie Challange matches?

These matches diffused a lot of the mystique surround the Asian martial arts that came to America in the 1960’s and 70’s. The Gracies, masters of not only jiu-jitsu but also marketing, have promulgated the results of these matches and the effectiveness of their style through the UFC. Consequently . . .

no one really likes katas.

As a karateka, of course, it’s hard not to take the disdain for kata personally. After spending years and years practicing your form, developing physical and mental focus, and painstakingly breaking down techniques, you become proud of your work. And you should! Katas are the bread and butter of good karate.

My sensei always said that if two martial artists got into a fight, and one trained solely in kata while the other sparred all the time, the one well trained in kata would win. I took that to heart without really understanding it. Training with martial artists from other disciplines have caused me to question it.

After all, why should anyone tirelessly practice katas when they could just learn some basic grappling and striking? Here’s Captain Chris explaining his style of self-defense.

Interesting. Did you catch the graphic near the end? “Always walk with a purpose” and “Strike above the collarbone or below the waist”? It seems that principles, not always techniques, are what we come to rely on when attacked. Anyone teaching jiu-jitsu for self-defense will say the same things: 1. close the distance, 2. take down your opponent, 3. establish mount.

It seems that at the heart of it all, we’re dealing with principles.

Kata, while there is a heavy emphasis on technique, deals mainly in principles, right? Tips like, “lower your base,” “twist your hips when striking,” and “focus your eyes on your attacker” are sound principles no matter what art you study.

And as you master principles through effort and repetition, you become a better martial artist more capable of fighting in the cage or defending yourself on the street. No matter how you translate principles into technique.

One point for kata!

Here’s another observation. Any grappling, kickboxing, or Krav Maga class worth attending drills technique and includes sparring. These are good things to practice, as acquiring muscle memory through drills and applying it through controlled fighting is a great way to learn how to use it outside the gym. However, how will you know when to use force? Do drillwork and sparring increase awareness and presence? You may have your techniques down cold, but will you know the right time and place to use them?

In The Art of Learning, chess master, Tai Chi push hands champion, and newly minted BJJ blackbelt Josh Waitzkin explains the importance of presence:

“The more present we are in practice, the more present we will be in competition, in the boardroom, at the exam, the operating table, the big stage. If we have any hope of attaining excellence, let alone of showing what we’ve got under pressure, we have to be prepared by a lifestyle of reinforcement. Presence must be like breathing” (172).

When you practice mount escapes or knife defenses with a partner, are you also practicing presence? Do you watch your partner’s whole body, not just focusing on his attack? Does he blink before moving? If you push into him, does he push back? Do you know what the other people in the gym are doing? Is a thundershower about to pass through?

Should you be trying to answer all these questions while training? Probably not. But the point is, you should be able to through your presence. Unique to the Asian martial arts is emphasis on meditation, as is awareness of yourself, your opponent, and your surroundings. Without awareness, how will you know when and where to fight?

It seems kata is a perfect tool for developing a strong sense of presence. Learning to control your breathing, to take note of your surroundings, to feel your way through your techniques despite distractions–these are hallmark benefits of training in kata.

Two points for kata!

I don’t know of another exercise that combines martial arts principles and presence as well as kata. Think of the three most dominant UFC champions right now: Anderson Silva, Georges St-Pierre, and Jon Jones. All three consider themselves martial artists rather than fighters. All three are capable of tremendous virtuosity inside the ring. All three practice principles and presence outside the ring. It seems my sensei was right. Kata may not seem effective merely on the surface, but, when you look deeper, it is essential practice.

Watch it all come together.

Remember too that practicing martial arts is not merely for sport or self-defense. We train for a better life. Practicing kata again and again, for years and years, may seem like an endless pursuit. But that can be a good thing. Here’s how Waitzkin supports studying the traditional arts. Let us know what you think.

“I believe an appreciation for simplicity, the everyday–the ability to dive deeply into the banal and discover life’s hidden richness–is where success, let alone happiness, emerges” (The Art of Learning 186-187).

But wait, there’s more!

Here’s my attempt at practicing principles and presence. The idea is to get through siesan kata blindfolded and to begin and end in the same spot. It’s not perfect, but you can see what I’m trying for!

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And Finally… ALar’s Take on UFC 148: Silva v. Sonnen Dos!

July 7th is just a day away as MMA fans across the globe are anticipating one of the most hyped matchups of all time.  I could write countless words on the Silva/Sonnen saga, but I feel like other outlets may be best suited for that. For those of you looking to get a deeper insight into the enigma that is Anderson Silva, be sure to check out the documentary Like Water. The film provides a great back story to Silva/Sonnen I, as the film follows Anderson from the Abu Dhabi debacle all the way up to his stunning victory in his first matchup with the so-called “Gangster from West Linn”.  If you told me you anticipated Chael to dominate that first match like he did, there is no chance I would believe you. Many pundits expected another dominant performance from “The Spider” as he squashed another seemingly unworthy contender. None of us believed that a mid-card wrestler could give ‘our’ Michael Jordan a challenge. That supposed mid-tier guy proved us all wrong by dominating Silva for four and a half rounds. Though, in that fateful final round Silva gathered himself and pulled a triangle choke out of where the sun don’t shine and defended his title. Whether Silva was setting up the triangle whole time, his ribs really hindered him, or Chael’s inhumane testosterone levels were too unworldly to overcome, millions were left stunned and wanting more. After two years of trash talk (mostly by Mr. Sonnen), a few injuries, and a whole lot of speculation we finally get to see Anderson Silva defend HIS belt against the toughest opponent he has seen as a UFC Champion.

Besides the colossal Main Event, this is a six fight card that has solid bookings from top to bottom making this Pay-Per-View a must buy for any self-respecting fight fan out there.

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Preliminary Fights shown on FX

John Alessio (34-15) v. Shane Roller (10-6)

You could say that whoever loses this fight may also be losing their job in the UFC,  but I’m not here to paint a doom and gloom picture of guys that go in a cage and put on a show just for my entertainment. But let’s get real. This is a must win for either athlete. Roller has lost 3 in a row, and Alessio is coming of a loss to Mark Bocek back in April.  Roller is the Vegas favorite but I am going to go with Alessio and his experience here. He grinds out a Decision. Alessio by decision.

Costa Philippou (10-2-1) v. Riki Fukuda (18-5)

I am not going to lie, I don’t know much about Riki Fukuda besides the fact that his UFC debut loss to Nick Ring is widely considered a total screwjob.  Fukuda was even given his “win” bonus by The Baldfather himself.  What I do know is that I have watched Costa fight three times now, and he has entertained the crap out of me each time. Forget ‘Point Fighting’, the Serra-Longo product is always ready to scrap. Philippou by decision.

Sweet tats, brah!

Melvin Guillard (29-10-2-1) v. Fabrico Camoes (14-6-1)

Somebody in the UFC matchmaking hates “The Young Assassin” Guillard. He has a glaring weakness to submission specialists, the guy has lost his last two bouts by rear naked choke. Throw in the fact that 9 out his 10 total losses have come by submission, the guy clearly can’t cut the mustard with grapplers. So who had the bright idea to throw him in the Octagon with a BJJ black belt with serious submission chops that ALSO has a 26 minute bout with ‘The King’ Anderson Silva on his record??? Sad to say, but this should be a submission win for Camoes. Camoes by submission.

Gleison Tibau (25-7) v. Khabib Nurmagomedov (17-0)

I am pretty pumped up for this bout. Tibau is a monster at 155, I’ve read the guy is pushing 190 when he gets into the cage on fight night. Then toss in Khabib and his Sambo brilliance and we have the makings for a barn burner. For us UFC fans, we do not get to see Sambo World Champs all that often, so I am very excited to see how Khabib stands up against top-level competition in MMA.  Khabib is undefeated in MMA and I expect that trend to continue. Khabib by KO.

Long hair, Don’t Care.

Main Card on Pay Per View

Ivan Menjivar (24-8) v. Mike Easton (12-1)

Here we have two top-level 135’ers looking to keep their name in the title picture. Menjivar may have better name recognition as he has bounced around major promotions for a while now. ‘The Pride of El Salvador” had a fight against Matt Serra at UFC 48, yes 100 UFC’s ago…  And guess who was George St. Pierre’s first Professional MMA fight? Ivan Freaking Menjivar. Menjivar now trains up at TriStar with the Welterweight Champ. Menjivar is the bigger name with more notches on his belt, and I have to go with him on Saturday. Easton is a hell of an athlete but he has not seen the top-level competition that Ivan has. Experience will pay off in the first fight of the night. Menjivar by Decision.

Logan???

Chad Mendes (10-1) v. Cody McKenzie (13-2)

This marks Cody McKenzie’s debut at 145 lbs, as well as Chad Mendes’ first fight since his devastating loss to Jose Aldo in Brazil.  McKenzie is a guillotine choke master, having won 11 of 13 in that manner. I do not think this trick will work against the Team Alpha Male product in Mendes. His wrestling base will prove to be too strong for Cody and I predict this one to be over quick. Mendes by TKO.

No, for the LAST time I am not Urijah Faber…

Dong Hyun-Kim (15-1-1-1) v. Demian Maia (14-4)

Maia’s last seven fights have gone to the judge’s scorecards. Thus this fight with Kim does not really get my blood flowing. Kim has a Judo base that has earned him victories (decisions…) over the likes of Matt Brown, Amir Sadollah, and Nate Diaz. Maia is often booked as a BJJ ace, but has moved away from his strength recently and has oft looked to stand in his fights. I think when the cage door closes on this one we will see two average strikers throw paws at each other until the final bell.  I will go with Maia by decision, let us pray for some excitement.

More of this Demian, less of those Pillow Punches

Cung Le (7-2) v. Patrick Cote (17-7)

For any boredom we may experience from the last bout, this one promises Fourth of July-esque fireworks. We all know Cung Le is an action star/kickboxer extraordinaire; while Cote is mostly known for blowing out his knee in the cage against that Anderson Silva fellow.  After flunking out of the UFC after 3 consecutive losses, Cote traveled the globe taking fights while committing himself to the fighter’s lifestyle.  Hearing recent interviews with the Canadian, I truly believe he is in a great place mentally and prepared to contend again in the Middleweight division.
Cung Le is always fun to watch with his spinning back-kicks and movie style striking. I am just not sure that his Van Damme like approach really fits in the UFC. I am going to enjoy the heck out of him throwing ridiculous combos on Saturday but he is really going to have to channel his inner Frank Dux or Kurt Sloane if he plans on having a shot at beating The Predator. Cote by TKO.

Forrest Griffin (18-7) v. Tito Ortiz (16-10-1)

Count me as one of the few people who are actually excited about Tito’s so-called “retirement” bout. Neither of these guys will want to lose this one and both will enter the cage looking to leave it all out there. For Tito, there is NOTHING to lose. He has absolutely no reason to hold anything back.  I have no doubt he will touch gloves with Forrest and try his damnedest to end his UFC career on a high note. Tito may not have been the greatest fighter of his era, but the guy could sell a freakin’ fight. He kept the sport afloat during times where the future looked grim for Mixed Martial Arts and its rabid fanbase. His battles with Dana White and management are well documented, but that seems to be water under the bridge. (For this weekend at least…) Considering his many achievements, Ortiz will be inducted into the UFC ‘Hall of Fame‘ just 8 hours before he enters the Octagon against Griffin. As that he walks to the cage with his American flag on Saturday make sure to give The Huntington Beach Bad Boy The People’s Champ his props for a great career.

Now for everyone’s favorite buffoon… Griffin had his mojo taken by Anderson Silva and hasn’t really regained it since.  Forrest is an open book to the world and admits he has had a rough run against elite level competition. We all know Forrest can put on a hell of a fight, but at this point in time he may be better suited against Top 10-15 guys instead of the Top 5 guys he has run into. I believe a rubber match with Tito Ortiz is a great booking for Forrest to regain his mojo in the cage.  Right now, Forrest outclasses Tito on every level. Tito pulled a win out of his arse against Bader that earned him a tally in the W column, but besides that Tito’s last win was against Ken Shamrock. In 2006… Forrest should be able to use his ape like abilities to dominate Tito on Saturday.

It hurts me to say this, but I believe Tito’s UFC career will end with a referee jumping in to stop Forrest Griffin from bouncing Tito’s massive melon off of the canvas. Griffin by TKO.

Ultimate. Bad. Ass.

Middleweight Championship Fight

CHAMPION Anderson Silva (31-4) v. Chael Sonnen (27-11-1)

Well, well, well… Here we are. Two years in the making for one of the biggest fights in MMA history. It is known that I can’t stand Chael Sonnen. Like vehement hatred. It gets bad. I text with Dr. Phil about it… I will be loudly rooting for Anderson to remove Chael’s teeth one by one on Saturday night. Though, oddly enough, I still respect what Chael brings to the table.  He is the only person to give Anderson a run for his money in the cage. To me, that should be his trademark. But aside from his legal and PED troubles, Chael has let his mouth be his defining trait. Luke Thomas put it best on The MMA Hour Podcast, that he is not a “consumer” of Chael Sonnen’s product. Neither am I. If you combine his awful nursery rhymes, his claims that Anderson has a “fake” belt, and a myriad of other inflammatory statements, I just don’t buy into his schtick.

All of Sonnen’s trash talk may have gotten him his first fight with The Champ, but his performance in the cage certainly earned him a rematch. Even so Chael didn’t stop talking and it may turn out to be his downfall on Saturday. For those of us that have followed Anderson’s amazing reign as the Middleweight Champ, we know he is an odd character.  He may not always be engaged in the cage, at times things seem to be too easy for him and he apparently loses interest.  Not this time. Chael has PISSED OFF The Spider. I have never seen Anderson act the way he has in the build up to this bout.  From the storied conference call, to the hectic stare down where Silva had to be restrained by Dana White, Anderson seems ready to DESTROY Chael. I hope that he wants to assure any doubters out there that he is the greatest fighter of all time and that the first time around was a pure product of a blown out rib and not “respecting” his opponent. I expect a vintage performance from the guy that gave us classic highlights against the likes of Vitor Belfort, Yushin Okami, Forrest Griffin, and Rich Franklin (among countless others.)  I believe that Silva will toy with the Mouth from Oregon for a round or two before he puts him to sleep. I expect Silva to stuff Chael’s first takedown and then the fun will start. I just don’t see how a Chael Sonnen with human testosterone levels can deal with an fuming Spider Silva. We will see Vintage Anderson on Saturday, Chael has unknowingly unleashed the beast and will be unable to tame the Brazilian arachnid in the cage. Anderson via TKO. 2nd Round. Book it.

That is the REAL belt, ladies and gentleman.

I can’t freakin’ wait for Saturday night, feel free to share your thoughts on the fights in the comment section or shoot us a line on Twitter!

WAR ANDERSON!!!!!!!!!!!

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