Issue 050
You’ve got the T-shirt, bought the fingerless gloves and are ready to rock. There’s just one problem you’ve never stepped foot in an MMA gym before.
Don’t worry, because we’re here to help you make the jump from armchair analyst to part-time pugilist!
Whether you’ve taken the plunge and signed up for your first month’s training at the local gym or you just want to try out a few moves in your garage, this crash course in MMA will give you a head start should you fancy a go at the world’s most exciting combat sport.
Striking
Gone are the days of style versus style. Wrestlers have learned how to box and submission grapplers how to throw head kicks. Develop your stand-up game with these simple (yet effective) combinations.
Jab, cross, left hook, right uppercut
This classic boxing combo relies on the use of both hands.
Each shot naturally follows on from each other, with every successive blow gaining power from the one before. Try to throw the punches at an even tempo, turning up the speed as you become more proficient.
1: Extend your left hand out, turning your fist palm down as it hits the pad. Turn your shoulders into the punch, pulling your right shoulder back as your left comes forward.
2: As the left returns, throw the right hand in a straight line. Turn your back foot like you’re squashing a bug this will add power from the hip into the punch.
3: When the right comes back, use the momentum to throw a left hook. Keep your arm slightly bent and your elbow high.
4: Finish with an uppercut from your right hand. Keep your arm bent, and throw the punch in an upward arc starting somewhere around the middle of your torso.
Setting up the low kick with punches
A combination taken from the striking art of Muay Thai, this simple yet effective series of moves will put your opponent in trouble.
1:Throw a jab at the pad. Extend your shoulder to add inches to your reach.
2: As the jab returns, bend your legs and throw a straight right punch to the midsection. Turn the back foot to add hip power to the punch.
3: Come back up to your normal height as the right returns. Use the momentum to throw a strong left hook at head height. Allow your left hip to turn as the punch connects to get your bodyweight behind the blow.
4: Immediately turn your hips in the opposite direction. This will put plenty of ‘oomph’ behind the next shot, a low kick with the
right leg.
5: Make sure to replace your right leg as soon as the kick has landed to avoid getting caught off balance.
Wrestling: takedowns and sprawls
A cornerstone of the modern MMA game, you’ll need to know how to get your opponent to the mat and how to prevent him putting you there.
Double-leg takedown
Shooting in for a double-leg takedown isn’t just diving at the legs. It’s essential to repeatedly drill this move so that it becomes smooth and seamless.
1: From your fighting stance, bend both your legs so that you enter a half crouch.
2: Drive off the back leg like a sprinter coming out of the blocks. Keep your back straight and head high (looking down at the floor is asking to be guillotined).
3: Your front knee will hit the mat between their feet. When it does, cup your hands behind their knees and step the back leg up and plant your foot.
4: Keep a tight grip of their legs. Drive through and knock them to the floor controlling the legs means you will avoid ending up in the guard.
Sprawl
The classic defence to the double-leg, the sprawl is an essential tool for every fighter, especially those who want to stand and bang.
1: Match your opponent’s level change by also lowering your base. If your hips are high, you are more likely to get taken down.
2: As he shoots in, smash your hip into his shoulder. This will reduce his forward momentum and also let you know when to start sprawling – you want to be in contact with your opponent when you start to…
3: …kick your legs back forcefully and sink your weight through your opponent and to the floor. Try and make your hips feel as heavy as possible.
4: Use your hands to push your opponent’s head to the floor. You can now grapple from top position or try to work back to your feet.
Submissions
A good submission hold will end a fight instantly, and without leaving lasting damage to your opponent. Submissions can also be practiced regularly and safely, so brush up on your jiu-jitsu with these two techniques.
Guillotine
A super-effective fight finisher, the guillotine is one of the most commonly seen chokes. At times it can be a tricky hold to finish, so follow these instructions to guarantee the tap every time.
1: With your opponent in your closed guard, reach your left arm across to his left shoulder.
2: Open your legs and push your hips up off the floor. Use your other hand for support.
3: As he pushes back against your bridge, wrap your arm around his neck and under his chin.
4: Drop back and grip your hands together, with your right hand over your left wrist. Re-close your legs around his waist to stop him from escaping.
5: Squeeze the arm that is around his neck and perform a side crunch, try to touch your left elbow to your left hip. This will tighten the hold and force him to tap out.
This same move can be performed from standing, just make sure to have the arm tight around the neck before jumping the legs around his waist.
Armbar
One of the main submissions in any jiu-jitsu fighter’s arsenal, the armbar utilizes total body strength against the fragile elbow joint. When a fighter of any size gets a hold of an arm like this, the fight is over.
1: Sitting in the mount position, force your opponent to cover up by throwing punches at his face.
2: As he brings his arms up, isolate one of his arms by pulling it across his body and place your hips high and tight against the limb.
3: While still holding the arm, put one hand on his chest for support and bring your hips up off his torso.
4: As your weight comes up, extend your leg and swing it around and over his head. You will land in a cross-body position with his arm extended between your legs.
5: Pull down on the wrist and push your hips up to the ceiling to force the tap.
Ground ‘n’ pound
This series is best done with a grappling dummy or floor bag as a training partner won’t be able to last the kind of abuse you’re about to dish out!
1: Pick the bag up, dip you hips and ‘pop’ them back up to hoist the bag in the air. Slam it to the mat, landing your weight on top and in a solid pin.
2: Release your grip and use one arm to throw punches and elbows to the bag. Move from side control into a mount (straddling the bag) and use both hands to deliver a volley of punches.
3: Jump up, pick the bag up off the floor and repeat the sequence. This is a very effective workout and can be performed for either a set period of time or a specific number of repetitions.
Essentials for every fighter
You can have all the technique in the world but you must ensure your body is adequately prepared for training, otherwise all your hard work will go to waste.
> Nutrition
The food you eat is like the fuel you put in your car. A diesel truck won’t run on gasoline, so make sure you eat a healthy balanced diet of natural foods. Eat plenty of lean meats, fish and eggs for protein, and make sure to munch plenty of fruit and vegetables for essential nutrients.
Eat moderate amounts of carbohydrates, skip processed food or refined sugar and keep alcohol to a minimum.
> Cardio
You don’t want to be the guy in the gym who gasses out after one round! Make sure you’re fit to fight by engaging in supplementary cardio training. Forget the old methods of going for a five-mile jog every morning! MMA fighters aren’t runners; you can increase your cardio with a couple of 20-30 minute sessions a week on an exercise bike, rowing machine or similar. After warming up, work for six-minute rounds, rest for a minute and repeat.
> Strength and Conditioning
Grappling requires a certain level of physical strength, as you’ll be required to move around an uncooperative partner. Weight training is a must, but don’t fall into the body building trap!
Body builders are strong, but not in the way MMA demands. Concentrate on multi-joint exercises such as the bench press, overhead press, pull-up, squat and deadlift. Lift twice a week; keep the reps low (three to five) working for three to five sets at a time.
> Flexibility
To be a fluid striker or an effective grappler you must be loose where it counts. Use dynamic exercises to open up your shoulders, hips and spine before training, you can work on increasing your range of motion later. Do this by holding a stretch for 20–30 seconds at a time, only taking it as far as your body will allow (never to the point where it hurts). Save your stretching for after a workout, as your body responds best when fully warmed up.
...
