MMA Preparation

Mixed Martial Arts preparation basically involves both mental and physical factors. At Annapolis MMA, and according to experts and trainers, 10-20% of success comes from physical factors while 80-90% comes from mental factors. So a good advice is trying to balance the two in harmony. The majority of fighters try to dismiss psychological factors but it should be noted that they are critical for a successive sport. Take for instance the mere imagination of pain, this can result in higher level of mental stress on the athlete and this requires thorough training to help you handle this type of pressure.

Good Visualization – Annapolis MMA

At Annapolis MMA, in order to be mentally safe, you should know the exact area where the tournament will be just before the day of competition. Many athletes have reported that a good visualization of the event from start to end repetitively over various scenarios prepares the mind for optimal performance. It is just like you are in the arena itself. This has resulted to increased success over the years. This will always avoid distractions that can result to adrenaline overload that can cause nervous system deregulation and weakness in the body muscles.

Having Victorious Thoughts – Annapolis MMA

The majority of us have defeating thoughts, usually half the population. Some even have a hard time deciding whether or not to register for the tournament. The good news is that, registering early will not only give you discounts but will leave your mind settled and this is a good stake at Mixed Martial Arts preparation. Each and every time such thoughts come to mind, try to erase them and clear your mind and focus on what you are doing. It is good to remember that your subconscious mind can give you what you think, so stay positive and this will make you successful.

Dieting and Rest – Annapolis MMA

Just the day before the tournament, Annapolis MMA instructors suggest that you have a good diet that will guarantee you the energy you will need. No one can perform without the required energy level. Remember also to sleep early and have adequate rest in the night before and concentrate on a balanced diet breakfast and lunch on the actual day of the competition. A good diet guarantees confidence and control reducing stomach upsets, fatigue and loss of strength.

Practicing – Annapolis MMA

Some fighters forget to engage in a good practice and exercise believing they know everything. They later come to discover that their defeat was attributed to weak areas that they could have otherwise polished in the classes or personal training. There is a saying that, “the last minute can save a man”, likewise in the act of Mixed Martial Arts preparation the final preparation can assist in a greater extent. Also, Annapolis MMA instructors advise all their fighters to stay focused, conserve energy and aggression and this can win that great sport during the fight.

At Annapolis MMA, Mixed Martial Arts involves a lot of exercise and is therefore regarded as a full workout. Normally, taekwondo, karate, boxing and other combat sports are practiced and all of these count towards our benefit. Depending on your coach or trainer you may be engaged in many drills both for the physical/health fitness as well as for strengthening your muscles for competitions and stamina. A number of exercises have been deemed fit for this sport and they can give you a good experience even if you don’t intend to fight in a cage or ring.

Warm-Ups – Annapolis MMA

These usually involve body weight exercises such as sprints and high subjection to push-ups and pull-ups. Depending on the facilities that your trainers have, you can engage in running round the pitch or have a bike for riding. For the beginners, it is highly advised to start slowly and accelerate towards stronger actions in the near future. During warm-ups, one is not limited to a number of jumping and if necessary people can use a skipping rope in turns just to get going.

Cardiovascular Exercises – Annapolis MMA

Whenever you get started with Mixed Martial Arts training, and depending on your goals, you might find that some coaches will require you to start your training with a run or bicycling. This is because the exercises are believed to improve the overall performance of your heart. You cannot expect to run for 10 miles in the first day, but it is paramount that you improve each day. Normally, when you get used to the exercise, you will realize that you can run 2 to 5 miles comfortably with a lot of endurance and this can indeed improve your performance. At Annapolis MMA, we always strive for the student to become better at each facet of MMA.

Weight Exercise and Bag Work? – Annapolis MMA

If your coach does not by any reason exempt you from using weights, they can be generally useful as you will be dealing with heavy people especially in competition and the experience can also strengthen your muscles. On the other hand, you need to improve your punching style and how to make the hardest shot possible. At Annapolis MMA, coaches will instruct the student on the proper body mechanics so that the most powerful punch will be executed. In the majority of cases, many prefer using a weighted bag either filled with sand or any other appropriate material that cannot cause injury since kicks, elbows and punches are involved.

In Fight – Annapolis MMA

At specific times, Annapolis MMA fighters are required to engage in sparring sessions with similar partners with equal training in order to evaluate ones defense capabilities. And in order to have less chance of getting injured, sparring-gear is employed which includes gloves for protection and other necessary outfit for preventing obvious injury. If one constantly engages in this sport, he/she will not see it as a form of defense or leisure but will definitely see it as a full workout for the betterment of ones health and physical fitness.  Annapolis MMA instructors are qualified to guide you through ever inch of each process to guarantee your full workout success.

In a number of record cases, many fighters have been reported to have an injury or a cold just the day before the actual sporting event. Many people have seen this as bad luck while others try to associate with superstition. However the truth does not lie in such unprofessional beliefs but actually according to experts and trainers with many years of experience this is a result of a condition know as MMA Overtraining. This condition is closely monitored at Annapolis MMA.

So what does the condition cause?

It is normally a deficit that results from the stresses of excessive fighter preparations that break your body down faster than you can recover from it. This is otherwise known as pre-competition flu and is attributed to over training that reduces the body’s ability to repel infections. It is usually associated with combat athletics and is advisable to monitor all signs and symptoms in order to cut back the exercises before it is too late. Every fighter is susceptible to this and Annapolis MMA instructors are taught to identify it before it grabs a hold of the fighter.

Increased and decreased heart rate

One of the most effective ways of combating MMA Overtraining is monitoring your resting heart rate. It is usually done early in the morning when one is still in the bed. If your heart rate has been increased by 10% or otherwise 5 beats per minute, chances are that you have the condition already or you are suffering from something else. Also a decreased heart rate may imply that the hormonal and nervous system of your body has become exhausted. Instructors at Annapolis MMA advice their fighters to rest and avoid exercises the whole day when this arises.

Recover intervals

Another way to monitor your heart rate is analyzing how long your heart rate takes to recover after an exercise. For instance if you have been sprinting in the past and you have noticed that your heart normally takes 4 to 6 minutes to come down and all of a sudden it takes 7 minutes chances are that you have the condition. It is also advisable to monitor the heart rate for a given training intensity. One can decide the exact work to do for a period of let’s say three weeks and record the progress of your heart-rate; if it hikes with respect to time it is an implication that the condition is present. However, if the heart rate keeps on decreasing it means that the athlete is fit. Annapolis MMA trainers use this as one of several indicators that a fighter is ready for competition.

Conclusion

It can be very frustrating when loved ones or friends are eagerly waiting for that big day that you will win the competition only to be surprised that you are suffering from MMA overtraining. A good approach of avoiding such a condition is thorough monitoring of your heart rate using the proper workout to gauge the condition. This, coupled with expert trainers at Annapolis MMA, will put you on the right track. It is paramount to always do your best to stay healthy.

MMA fighters are trained to inflict pain on their opponents. If they are not mentally prepared to do just this, it means their mind is filled with fear and in turn, thoughts of defeat. Once a fighter steps into the octagon, the brain should already be centered and focused on strategy to win rather than thinking too much about the next techniques, the audience, and their opponent which they have to have control over. Bruce Lee, the most popular martial arts fighter of his time, had said once, “The most powerful fighter is an ordinary man with laser-precision focus.” Focus is indeed a critical element in the mental preparation for MMA. It is not only just about focusing on the opponent or on the special MMA techniques; but more about being calm, confident and to be in the “zone” where the mind does not fall apart amidst pressure. When the state of mind is clear and visualizes only the moment set before it, then the rest of the body simply follows.

It is important not to feel any tension in the mind. In fact optimal psychological factors make the person feel relaxed and just moving with the flow of the fight. Many fighters and their trainers would claim that without relaxation of the mind, the body simply becomes restless and tends to strike the opponent without discipline, fearing their opponent will take them down or begin to take advantage of the fight. This action leaves them depleted of energy and rather pushes them to give in to their MMA opponent’s strikes and movements.

Everything begins with a single thought. We have encountered the saying many times over, “You become what you think.” Every single thought that is formed in the mind becomes your reality. It is the law of attraction. Sure your body can be the epitome of strength, muscles, and core for MMA. But without proper mental preparation for MMA, without confidence, and without relaxation, the mind can easily succumb to external pressures such as an onset of the opponent’s attack, doubting one’s own ability, and even being consumed by fear of losing the fight.

Mental preparation for MMA is the most powerful facility to include in your physical training especially when stepping inside the combat arena. Many sport psychologists and brain entrainment products help in the visualization of confidence and strength of the mind, therefore, poising the body for the win.

Slow Rolling is an ideal method to achieve proficiency in Brazilian Jiu Jitsu.

You don’t need to be a black belt to use this method of training. It is by far the fastest way to perfect your transitions, setups, and finishing sequences. The problem is no one teaches how to do this method.

One of the main benefits of this style of training is that everyone can roll together regardless of size, weight, strength, or any other physical attribute that you want to throw out there. Slow rolling makes it safe for beginners to get into the flow of rolling while maintaining every ones safety. Kids, women, and large men can all train together safely when you are slow rolling.

Another benefit of slow rolling is that it is an amazing way to warm up. You don’t have to go hard from the first minute you step on the mat. You also don’t have to bore your entire class with the same calisthenics day in and day out.

Another benefit of slow rolling is that when you are injured, you can still keep your skills sharp safely. If you have ultra competitive people in your gym who like to go like it’s the Olympic gold medal match every time, number one stay away from them, number two learn to use slow rolling and you will avoid a lot of injuries, while still being able to train even if you are injured.

Slow rolling is the perfect time to experiment. In the middle of a competitive match is not the best time to try that new move you just learned. Slow rolling takes the fear out of the equation and allows you to experiment with different moves and transitions. You will feel when the timing is right. Don’t get stuck in the “I never want to lose” mental state. If you only worry about wins and losses you will only try to do what you’re good at on the mat. You will never experiment with new things and broaden your game.

Slow rolling allows you to drill specific situations without having to fight to get there. This is a great benefit. Don’t leave it to chance that you might end up in the area you want to work on.

Ultra competitive rolling has its time and place. I do not want to say that you should never let it all hang out. However, slow rolling should make up the majority of your training.

Self Defense | Annapolis Brazilian Jiu Jitsu (BJJ)

self defense - annapolis brazilian jiu jitsu (BJJ)

Annapolis Brazilian Jiu Jitsu - A large debate in Brazilian Jiu Jitsu has been taking place for many years. The debate is over whether to practice self-defense BJJ or tournament/sport style BJJ.

What Should You Practice? Self Defense or Sport Style Brazilian Jiu Jitsu (BJJ) - Annapolis

Lets look at the benefits of both. Self Defense for the purposes of this article will be any training that keeps in mind the possibility of being struck by a punch, kick, head butt, knee, or any other type of strike. When you are standing facing your opponent, you obviously cannot just walk up and try to tie up with your opponent with your hands down. You must tactically make your entry and always keep your guard up. On your back in the guard or any other position, you must always try to be either too close to your opponent for an effective strike or too far. This also must be considered when you are on top of your opponent. Up kicks, elbows and punches from the bottom can definitely end a fight. This will change what style of guard passing you use. Any move could potentially have to be modified to minimize the chance of strikes. Countering headlocks and various grabs are also usually practiced in the self defense curriculum. These are very important for self-defense, as these are some of the most common ways that an untrained opponent will try to attack you.

Sport BJJ has many moves and strategies that cannot be applied in Self Defense. The game changes when you do not have to be worried about being struck in the face or low kicked. Sport BJJ typically emphasizes a high level of physical conditioning and relying on moves which work on individuals in the same weight class as you. If you are training without the gi, sweat will allow you to escape from bad positions without necessarily applying the proper technique. You will also see many people pull guard in tournament BJJ. When you don’t have to worry about strikes this can be a good strategy because of the various sweeps and submissions available to you from the bottom.

There Are Benefits to Both Self Defense and Sport Brazilian Jiu Jitsu (BJJ) - Annapolis

Overall there are benefits to both styles of BJJ. At Annapolis Brazilin Jiu Jitsu, we practice and teach both. In the author’s opinion 80-90% of your time should be spent learning the self-defense of BJJ. This will ensure that bad habits learned from sport BJJ do not appear if you are confronted on the street. At the end of the day you must make your decision on what style to train based on your own reasons for studying BJJ.

In this article I am going to cover some theories and tips on the technique known as the Triangle choke.

The Triangle choke is one of the most well known strangleholds in Brazilian Jiu Jitsu. And along with the armbar, and rear naked choke, it is probably in the top three of all submissions. The triangle choke is a very versatile submission in BJJ that has as many setups as it does transitions to other submissions. Let’s explore some basics of the triangle choke.

The triangle is most commonly performed from the guard. One of the most basic setups consists of pushing one of your opponent’s arms in between your legs, then while controlling the posture of your opponent, you transition into the triangle choke by placing the ankle of one of your legs directly into the bend of your knee on your opposite leg. Most but not all experts recommend pulling the arm that is trapped along side of your opponent’s head across your body to tighten the choke. Pressure is then applied three separate ways. They are, pulling down on your opponent’s head, constricting your opponent with your legs, and finally raising your hips off the ground towards your opponents chin.

This is a versatile choke that can be applied from nearly anywhere. It is not uncommon to see triangles from the mount, side control, half guard, and even flying triangles from the standing position.

Triangle chokes have served me well throughout my grappling training. The threat of the triangle forces opponents to back away and posture. This will create many armlock opportunities. Craftier opponents may try to hide the arm that is locked within the triangle behind your legs. This presents an easy transition to the omoplata. If your opponent tries to defend by placing his hand under his chin you can apply a nasty wristlock.

Many books and videos have been produced about the triangle choke. It seems that everyone has their own spin on how to set up and finish the choke. However almost every top grappler today has made the triangle choke one of his or her bread and butter moves. I believe that this is because once a triangle choke is fully applied and locked in, there is no high percentage escape.

If I were you I would make the triangle a focus of your training. Once mastered it will serve you well.

Patience As A Strategy

Annapolis MMA - One of the key tenets of BJJ is Patience. Frequently a fight is not decided by who attacks the most.  Rather it is often decided by who exhausts themselves first.

I recently read that in as little as 60 seconds an individual could reach complete exhaustion in a fight. There are many reasons for this.

The fight or flight reflex kicks in. This is something ingrained into Human DNA that will give you a surge of adrenaline to either fight or flee from an attack.

When too many stressors are introduced at once, or there is a prolonged exposure to one stressor the body will quickly reach exhaustion.

When you have no energy left, all the technique and training in the world will be useless. You will be completely at the mercy of your attacker.

BJJ teaches you to feel comfortable in the close confines of a fight. The more familiar you are with a situation the less stress you will feel.

BJJ also teaches to wait for the right time to counter your opponent and either finish the fight or look for an opportunity to escape.

Having patience and staying calm will allow you to let your opponent to exhaust himself which will make it much easier to survive a fight.

Survival is the name of the game. When you can survive there will always be an opportunity to apply a chokehold or escape to your feet where you can safely continue.

These are not natural reactions. They must be trained. At Annapolis MMA, this type of training is taught.

I promise you that if you can master patience and survival they will serve you well not only in a fight but in life as well.

You will know when to commit an efficient counter attack and ensure that you have sufficient energy to counter when the time is right.

New Year's Resolution

Annapolis MMA - It’s the time of year where we all make promises to ourselves to lose weight, get in shape, stretch more, try something new, and drop bad habits we no longer want. You have made these promises to yourself over and over year after year. But here you sit still unhappy after another new year.

Psssst….. there’s a secret that will allow you to reach every goal I listed in the introduction. This secret will not only take you by the hand and pull you to all of your goals, but it will also teach you a skill that could save your life or the life of your loved ones someday.

What is this secret? It’s not really a secret at all. Brazilian Jiu Jitsu is the fastest growing martial art in America right now. And, it is a huge part of Annapolis MMA.

Why? Well a big part of it is because it works in self-defense situations. It works so well that the US Army has adopted it as there official hand-to-hand method of combat.

What’s other reason? And I think the biggest reason. It’s FUN!

You wont even realize that you’re exercising. Jiu Jitsu is a game of human chess. You will get so caught up in the strategy and timing of the training that you will not realize the great cardiovascular and strength workout that comes from Jiu Jitsu. Jiu Jitsu practitioners are also some of the most flexible people on earth.

If I could recommend just one thing that would help you reach your New Years Resolution… It would be to RUN not walk to the Brazilian Jiu Jitsu Revolution going on right now.

Make the best investment anyone can make. Invest in yourself. Come out, get moving, learn a skill that could save your life, and finally get yourself in shape.

The only thing you have to lose is inches off your waist.

Aim high in 2012; make this the year where you become all that you can become.

Own 2012!

Big Steve

Annapolis MMA

Annapolis MMA - There are many different reasons why an individual takes up Mixed Martial Arts. It could be for self defense, to become champion of the world, to get in shape, or to just study the art. Whatever your motivations are for taking MMA, take heed to these 3 critical tips to stay on track to receiving maximum benefits out of your MMA career.

Annapolis MMA: Killer Tip 1 – Choose the Right MMA School

Locating the best MMA School can seem to be a daunting task. It is the first step and key to your success. At Annapolis MMA, we cater to every facet of an athlete. No matter your goals, there is a place for you at Annapolis MMA. If you are an exceptionally athlete with aspirations of becoming a pro fighter, Annapolis MMA has brought up fighters from the ground up. Aspiring fighters have come in with no experience and turned pro.

However, the majority of individuals that enter a MMA gym have no concerns about competition. They want to learn the art. A beginner friendly atmosphere is paramount for a new student. Annapolis MMA caters to beginners as well as the intermediate and advanced practitioner. Classes are taught from the ground up. Beginning classes in ground fighting, striking, and grappling are conducted with the new student in mind.

Annapolis MMA: Killer Tip 2 – Set Your Goals

To be successful at Annapolis MMA, or any other MMA school, you must set goals. With the aid of your instructor, set short and long term goals. Goal setting will help you stay focused and motivated. I highly suggest that you write your goals down. And, after you complete one goal, write down the next. Goal setting tremendously helps your MMA journey.

Annapolis MMA: Killer Tip 3 – Consistency is Critical

Being consistent is probably the most important aspect of your MMA journey. If you can’t remain consistent, you will have a difficult time becoming fluent in the art. At Annapolis MMA, I suggest new students attend classes at least three times a week. Attending classes three times a week allows you to retain information and become fluent in the technique. It also allows your body to rest as needed. Members that attend classes more than three times a week must be careful not to over train. Moreover, be careful with the intensity of your workout. Too many hard workouts can result in injury especially if you are not giving your body enough time to recover. Furthermore, ensure to tailor you intensity. Some days, you will need to spar or workout slow. That being said, it is always wise to conduct smart training sessions with safety in mind.

Just like any other sport, there will be good and bad days. MMA training is no different. On some days, your training session will be so good that you will feel like you can beat the current Ultimate Fighting Champion. On other days, you will feel like you never learned anything. At Annapolis MMA, we will focus on the good and correct mistakes. It is a learning process. If you can walk away from each training session with one improvement, no matter how small, consider it is a good training session at Annapolis MMA.