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<p>What's up, guys? Today, we're diving into a crucial aspect of martial arts that often doesn't get enough attention - defense. I recently got asked about how to stay calm and composed when you're fighting or sparring defensively. First off, let's state the obvious: defense is the hardest thing to get used to in martial arts.</p><h3>Why Defense is Often Overlooked</h3><p>It's relatively easy to learn how to throw punches. Heck, that's the fun part! But defense? Not so much. Unfortunately, defense is also the least taught aspect of martial arts. Why is that?</p><p><strong>Coaching Issues</strong>: A significant part of the problem is that many coaches don't focus on teaching defense. Some coaches, especially those who haven't fought themselves, might not emphasize defensive techniques.</p><blockquote><p><em>From my experience, the coaches that have the most fights teach the best defense.</em></p></blockquote><p>I've trained in Thailand, Holland, different states, and countries, and this trend is consistent. Coaches with a wealth of fight experience usually teach the best defense. This isn't to discredit all coaches without fight experience, but it's a pattern I've noticed over the years.</p><p><strong>The Learning Curve</strong></p><p>Getting used to punches flying at your face takes time. It's not something that happens overnight. There are drills you can do to get better at it, but the reality is that it just takes time and practice.</p><h3>Proven Defensive Drills</h3><p>There are plenty of drills designed to improve your defensive skills. Here are a few that I've found particularly effective:</p><p>1. <strong>Offense-Defense Drills</strong>: One person goes on offense while the other focuses solely on defense. However, do these drills slowly.</p><figure id="figure-uyksatf56solwpp05mx"><img id="uyksatf56solwpp05mx" src="https://cdn.durable.co/blocks/2qVQ0sq2knEahOu2LtH4tbG7qS9dNYAe0Ium2DU3fa7rTG7Z6UI6eeEqYr4KrIud.png" alt="green and white floral textile" title="green and white floral textile" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/2qVQ0sq2knEahOu2LtH4tbG7qS9dNYAe0Ium2DU3fa7rTG7Z6UI6eeEqYr4KrIud.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><p>What often happens is that one person swings wildly while the other just moves a lot or blocks everything. This isn't effective training. Drill at 30-50% speed and power to allow for proper technique execution.<br>&nbsp;</p><p>2. <strong>Choreographed Drills</strong>: These involve practicing specific defensive moves in a set pattern. For instance, you might slip, slip, roll, catch, and so on. Practice these slowly to get the techniques down before speeding up.</p><p><strong>The Importance of Slow Training</strong></p><p>When you train defense, start slow. Punches should come at you at 20-40% speed and power. You might even choreograph the drills to start with. This helps build muscle memory and allows you to chain defensive moves together, just like you would with offensive combinations.</p><blockquote><p><em>If you can't do something right slow, then you can't do it right fast.</em></p></blockquote><p>This wisdom applies across all forms of defense, whether it's slipping, parrying, blocking, or countering punches. Drill slow first, then speed up as you get more comfortable.</p><h3>Common Mistakes in Defensive Training</h3><p>One common mistake is jumping into hard sparring without a strong defensive foundation. Here's a better approach:</p><p>1. <strong>Begin Slowly</strong>: Focus on deliberate, slow training of specific defenses.<br>2. <strong>Light Sparring</strong>: Once you're comfortable with the techniques, engage in light sparring to try them out without the pressure of hard sparring.<br>3. <strong>Incremental Hard Sparring</strong>: Start hard sparring with someone less skilled than you. This allows you to try new things without getting overwhelmed.</p><figure id="figure-jsgbeza57elwpp10kw"><img id="jsgbeza57elwpp10kw" src="https://cdn.durable.co/blocks/4nFasHik5ozWOoHbn3RUpgdggDx6G75BqneDEB0kerLuyiVseOPwAPdK2PSwIEnj.png" alt="man in white long sleeve shirt holding black and white corded power tool" title="man in white long sleeve shirt holding black and white corded power tool" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionX="undefined" data-positionY="undefined" data-fullWidth="false"/></figure><p><strong>Research and Refinement</strong></p><p>Dedicate as much time to studying defense as you do offense. Look up defensive drills for boxing, kickboxing, grappling, etc., online. YouTube is an excellent resource for this.</p><h3>How to Integrate Defensive Training</h3><p>1. <strong>Train Slow First</strong>: For the first few months, focus on slow, deliberate training.<br>2. <strong>Ask Your Coach</strong>: If your coach doesn't emphasize defense, ask them to. If they're a good coach, they'll seek out drills and techniques to help you.<br>3. <strong>Balanced Training</strong>: Aim for a 50-50 split in your training between offense and defense.</p><blockquote><p><em>There's research involved here, guys. This is not just, you watch a video and you can fight like Mike Tyson.</em></p></blockquote><h3>Conclusion</h3><p>If you're new to martial arts, or even if you're experienced but struggle with defense, the key is to start slow. Focus on deliberate practice, and don't rush into fast sparring before you're ready. Remember to:</p><p>1. Train slow and deliberate<br>2. Incremental sparring<br>3. Research and refine your techniques</p><p>For more detailed guides and tips, check out my book, <a data-mce-href="https://a.co/d/cyy9jfA" href="https://a.co/d/cyy9jfA" target="_blank" rel="noopener"><strong><em>The Ultimate Guide to Choosing Your Martial Arts Instructor</em></strong></a>. It's packed with advice on finding the right gym and coach.</p><p>Leave a comment below with any questions or topics you'd like me to cover in future videos. Thanks for reading, and stay sharp out there!</p><figure id="figure-xnjjsca52lwpoz1ah"><iframe id="xnjjsca52lwpoz1ah" src="https://www.youtube.com/embed/H0EUtZpN_5s" class="w-full bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtu.be/H0EUtZpN_5s?si=_Yyv-6uI3SDI7SUq" data-corners="default" data-fullwidth="false" data-mce-src="https://www.youtube.com/embed/H0EUtZpN_5s" data-mce-style="aspect-ratio: 16/9;"></iframe></figure>

HOW TO LEARN HOW TO GET COMFORTABLE WITH DEFENSE! 🥊🥋

<h3>Introduction</h3><p>What's up, guys? I wanted to do a little blog post real quick. Pretty simple topic, but honestly, I can't believe I even have to say this. For any of you young fighters out there, you're going to fight the way you train.</p><h3>The Impact of Training on Fighting</h3><p>As easy and simple as that is, you're gonna fight the way you train. I have students, and I'm always telling them, "Keep your hands up. Keep your hands up." Over the years, I've trained with people, and when I'd say, "Hey, keep your hands up," I had a guy one time tell me, "Oh, well, I maybe drop them now, but I'm gonna keep them up in a fight." And I said, "No, you're not."</p><p>You're not gonna keep them up. I mean, even I have a problem keeping my hands up. I'll be honest with you—I felt like I wasn't taught the right way initially, and it kind of haunted me over the years. So that's why when my young fighters have certain issues like not moving their head off center line or not keeping their hands up, they're too stationary, or they don't set their feet—they're gonna take those flaws into the fight. They will carry over whatever they're doing wrong in practice. Conversely, whatever they're doing right in practice, they'll also carry into the fight.</p><h3>Practicing for Perfection</h3><p>Here's the kicker: you can practice with perfect technique, 100% technique, as best you can, and you're still not going to maintain that in a fight. Nobody does. Floyd Mayweather is one of the most technical boxers in the history of the world, and even he has technical lapses. Sometimes when he fights, everybody does. So if you don't train close to perfect, you're definitely not gonna have great technique come fight time.</p><p>The goal should be to train as close to perfect as possible to make sure that you maintain as much of that as you can during the fight. If you halfway go through the motions, don't keep your hands up when you're sparring or hitting the bag or pads—whatever the drill—no one’s slapping you with the pads, no one’s correcting your defense.</p><figure id="figure-pktag6pn7dlwpn2buv"><img id="pktag6pn7dlwpn2buv" src="https://cdn.durable.co/blocks/bINZpFHTpHKu45HoRudNf5JUNhNlimsbNXT4tegldA2HpmdosSTGsExIUBpuKJms.png" alt="a man standing next to a statue of a horse" title="a man standing next to a statue of a horse" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/bINZpFHTpHKu45HoRudNf5JUNhNlimsbNXT4tegldA2HpmdosSTGsExIUBpuKJms.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Consistency in Training: Grappling and Striking</h3><p>This happens a lot. I see a lot of people that are just pad holders but don't teach any defense. Whatever you do in practice, you’re gonna do in the fight. These bad habits, whether in grappling or striking, will continue into the fight. Don’t be naive or delusional enough to think that because you think it’s cool to drop your hands, all of a sudden come fight time, you're gonna magically keep them in perfect position when you didn’t practice that way.</p><p>Let’s say it's grappling: if you can’t get up in practice, you definitely aren’t getting up in a fight. I have a student that tells me, “In a real fight, I'll get up anytime I want,” and I’m thinking, “You can't even get up in practice.”</p><h3>Practical Advice for Fighters</h3><p>Just remember, guys, it really is that simple. You're going to fight the way you practice.</p><p>There are a lot of variables—nervousness, early injuries in the fight, or whatever. But as a whole, you’re gonna fight the way you practice. Ensure your technique is as close to perfect as possible in everything you do, because if you're lucky, come fight time, you'll maintain a good percentage of that. If your technique is off and sloppy in practice, it'll be even worse and really sloppy in the fight.</p><figure id="figure-q73ke52fcxlwpn3jpl"><img id="q73ke52fcxlwpn3jpl" src="https://cdn.durable.co/blocks/5wcIz9KZEjtSaiBatRrjsaTqLSa535pn4HPchCedlfEUDe7EmvAM5rTUysur6yV2.png" alt="white feet statue" title="white feet statue" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/5wcIz9KZEjtSaiBatRrjsaTqLSa535pn4HPchCedlfEUDe7EmvAM5rTUysur6yV2.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Key Takeaways</h3><blockquote><p>You’re going to train the way you fight, and fight the way you practice.</p></blockquote><p>So make it count in practice. Make sure to:</p><p>1. <strong>Maintain Consistent Technique</strong>: Always strive for perfect technique in every drill.<br>2. <strong>Correct Bad Habits Early</strong>: Bad practice habits carry over into fights. Fix them in training.<br>3. <strong>Push Through Imperfections</strong>: Even the best fighters are not perfect. Practice brings you closer to perfection.<br>4. <strong>Prepare for Real Fight Scenarios</strong>: Practice just like you're in a real fight. The intensity and focus should mirror an actual fight.</p><figure id="figure-gmtl02sdnshlwpn442d"><img id="gmtl02sdnshlwpn442d" src="https://cdn.durable.co/blocks/20nomYfSBZSSFEHB5kwRQ8WkQpjWmkI9OuWh80aEWgbdRyjTFSFXnukdvLZCYLib.png" alt="three concrete statues" title="three concrete statues" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionX="undefined" data-positionY="undefined" data-fullWidth="false"/></figure><h3>Getting Started in Martial Arts</h3><p>For those looking to get their start, check out my book, <a data-mce-href="https://a.co/d/fNzChlQ" href="https://a.co/d/fNzChlQ" target="_blank" rel="noopener"><em><strong>Martial Arts: The Ultimate Guide to Choose Your Martial Arts School &amp; Instructor</strong></em></a>. The link is in the description below. Also, subscribe to this channel, I really appreciate it. Leave any questions or topics you'd like me to talk about in the comments.</p><p>Thank you, guys.</p><p>If you're ready to take your training to the next level, remember: the way you practice is the way you will fight. Stay disciplined, train hard, and keep pushing for that perfect technique.</p><figure id="figure-tr9uhc53clwpn1ncc"><iframe id="tr9uhc53clwpn1ncc" src="https://www.youtube.com/embed/D-L07EgUIG8" class="w-full bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtu.be/D-L07EgUIG8?si=exhpsP-Rya8-xlp1" data-corners="default" data-fullwidth="false" data-mce-src="https://www.youtube.com/embed/D-L07EgUIG8" data-mce-style="aspect-ratio: 16/9;"></iframe></figure>

YOU WILL FIGHT THE WAY YOU TRAIN! 🥊🥋

<p>What's up, guys? Today, I want to dive into a topic that doesn't get much attention but is crucial for fighters—whether you're a newbie or looking to go pro. We're talking about breaking bad habits. Specifically, why it's so much easier to break bad grappling habits than it is to break bad striking habits. Trust me, as a coach who's been in the game for a while, this is something you need to hear.</p><h3>The Simple Reason: Repetition</h3><p>The core reason striking habits are harder to fix is the number of reps you get. Think about it—if I tell you to throw jabs for three minutes straight, you could easily get in at least 100 jabs even with good technique.</p><figure id="figure-coxbbp4ynlwpk86xr"><img id="coxbbp4ynlwpk86xr" src="https://cdn.durable.co/blocks/301yo7QNqyl7gPwbel2NF34Ti4yoahAXmWu7hL4A9gpDZsWwVuYchh7cRKiT9afP.png" alt="person with white powder on face" title="person with white powder on face" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/301yo7QNqyl7gPwbel2NF34Ti4yoahAXmWu7hL4A9gpDZsWwVuYchh7cRKiT9afP.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><p>But what if I asked you to shoot as many double legs as you could in that same time frame? We're definitely not hitting 100 reps unless you're some elite-level wrestler. Let's face it, most of us aren't. This is particularly true for young fighters who are cutting their teeth, aiming for UFC glory or just trying to be solid at whatever level they're at.</p><h3>Striking vs. Grappling: Reps Make a Difference</h3><p>Here's another way to look at it. You could probably throw 100 leg kicks in a three-minute round, but how many body lock takedowns could you manage? The disparity in reps makes a world of difference in forming habits.</p><figure id="figure-1rvtt17dcplwpk8zhc"><img id="1rvtt17dcplwpk8zhc" src="https://cdn.durable.co/blocks/1dgVD4DxwKgZcjDUbXZoxRp419kFwk1bCKppVowcQcuc7vFxm1Qtc3MUH30KHTHr.png" alt="blue and white abstract painting" title="blue and white abstract painting" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/1dgVD4DxwKgZcjDUbXZoxRp419kFwk1bCKppVowcQcuc7vFxm1Qtc3MUH30KHTHr.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><p>When you have a bad habit in striking, the repetition ingrains it deeply into your muscle memory. Whether it's dropping your hand while jabbing or not moving your head off the centerline, these things stick. Bad habits in grappling, on the other hand, don’t get as many reps and hence are easier to correct.</p><blockquote><p><em>Imagine throwing a jab and every time you throw a jab, you drop your right hand. Over thousands of reps, this becomes second nature.</em></p></blockquote><h3>Real-World Example: My Struggles With Striking</h3><p>I can vouch for this from personal experience. My original boxing coach, despite showing great offensive setups, taught no defense. His style was all about coming forward and swinging, taking hits as they came. Naturally, this was a recipe for disaster for me in the long run.</p><figure id="figure-jhmi0qq0tolwpk9t1n"><img id="jhmi0qq0tolwpk9t1n" src="https://cdn.durable.co/blocks/75DkDXRyUclPGz72j6P0biqmSzrUknYYVI3VnNZNNmfcAD8svUR4dkIgFpCsQxqs.png" alt="three concrete statues" title="three concrete statues" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/75DkDXRyUclPGz72j6P0biqmSzrUknYYVI3VnNZNNmfcAD8svUR4dkIgFpCsQxqs.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><p>Imagine doing thousands of reps where every time you jab, you drop your right hand. This was me. To this day, that's a bad habit I'm still working on. In one of my fights, against Dan Hooker, it cost me dearly. You can go back and watch; I got knocked out in the first round because I didn't "hold the phone"—meaning I didn't keep my defense up while throwing punches.</p><h3>Breaking Bad Habits: Why It Takes So Long</h3><p>For an average striker coming up, doing 10 rounds a day on various drills, bad habits are hard to shake off. They might do pad work, bag work, and sparring all in one session. But if these habits are incorrect, it sets them back.</p><figure id="figure-txm57sszmglwpkb82g"><img id="txm57sszmglwpkb82g" src="https://cdn.durable.co/blocks/2bFJEgrW13HzZRibf4U2dSqNinPxaPTJDrY02LrK9HDPbHqFTxpbsbm5v6QO4Lct.png" alt="" title="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: undefined undefined;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/2bFJEgrW13HzZRibf4U2dSqNinPxaPTJDrY02LrK9HDPbHqFTxpbsbm5v6QO4Lct.png" data-mce-style="aspect-ratio: 16/9; object-position: undefined undefined;"></figure><p>It's not uncommon for someone to practice a wrong technique for three years, only to need five or more years to fix it. And that's with serious repetition of specific drills that aim to correct those flaws.</p><h3>Grappling: Easier to Correct</h3><p>In grappling, the risk of ingraining bad habits comes from fewer reps. You simply don’t get as many shots at performing a double leg or a body lock takedown in a three-minute round as you do with striking techniques like jabs and leg kicks. This inherently makes it easier to correct.</p><figure id="figure-ilztgw5ynplwpkcp4b"><img id="ilztgw5ynplwpkcp4b" src="https://cdn.durable.co/blocks/1438vJQoe7j9826HWaEdTPqKGS6Jw6NRm8sUJmjUZ6EyySCvti5EoOu7lxWJS7Wg.png" alt="" title="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/1438vJQoe7j9826HWaEdTPqKGS6Jw6NRm8sUJmjUZ6EyySCvti5EoOu7lxWJS7Wg.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>The Importance of Good Coaching</h3><p>Throughout my career, I've had excellent grappling coaches but some terrible boxing coaches who taught virtually no defense. This made me realize how crucial it is to have someone who corrects your technique, especially in striking.</p><p>Be careful when choosing a gym. Your first few years are crucial. If you're learning the wrong way, it will take double the time to fix those mistakes. Make sure your coach is diligent about correcting you.</p><p>Imagine training the wrong way for two or three years—it could take you five to six years to fix it. So, take the time to find a good coach. It's crucial for your growth as a fighter.</p><figure id="figure-iqkqg0970flwpkdy0s"><img id="iqkqg0970flwpkdy0s" src="https://cdn.durable.co/blocks/12Fw4i0n7LihaAaHFZ1UehULQxusDy9fj6XjcGDNtp7r1OG2O7hTHv2nc4zx0KFf.png" alt="man in white long sleeve shirt holding black and white corded power tool" title="man in white long sleeve shirt holding black and white corded power tool" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionX="undefined" data-positionY="undefined" data-fullWidth="false"/></figure><h3>Avoiding McDojos</h3><p>If you're new to martial arts and on the lookout for a good gym, I recommend my book, "<em><strong><a data-mce-href="Hope%20this%20helps,%20guys!%20Until%20next%20time,%20stay%20sharp,%20and%20keep%20those%20hands%20up!" href="Hope%20this%20helps,%20guys!%20Until%20next%20time,%20stay%20sharp,%20and%20keep%20those%20hands%20up!" target="_blank" rel="noopener">The Ultimate Guide to Choosing Your Martial Arts School and Instructor.</a></strong></em>" It's only $4.99 on Amazon and offers great advice on what to avoid.</p><p>There's a lot of talk about "McDojos," not just in karate but also in Brazilian Jiu-Jitsu gyms. If you have dreams of competing, ensure your gym focuses on correcting technique. The right technique is paramount.</p><h3>Conclusion</h3><p>So, to all the aspiring fighters out there, always focus on technique. Whether it's striking or grappling, bad habits can set you back significantly. The first few years of your training are essential, and having a good coach to guide you can make all the difference.</p><p>Let me know in the comments if there's any other topic you'd like me to cover. Have a great day, and keep training smart!</p><p>If you're interested in finding the right gym, check out my book on Amazon:</p><p><em><strong><a data-mce-href="Hope%20this%20helps,%20guys!%20Until%20next%20time,%20stay%20sharp,%20and%20keep%20those%20hands%20up!" href="Hope%20this%20helps,%20guys!%20Until%20next%20time,%20stay%20sharp,%20and%20keep%20those%20hands%20up!" target="_blank" rel="noopener">The Ultimate Guide to Choosing Your Martial Arts School and Instructor</a></strong></em></p><p>Have any questions or want me to cover a specific topic? Drop a comment below!</p><p>Hope this helps, guys! Until next time, stay sharp, and keep those hands up!</p><figure id="figure-ividn8eyqflwpk7g3z"><iframe id="ividn8eyqflwpk7g3z" src="https://www.youtube.com/embed/UKY81N3dOck" class="w-full bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtu.be/UKY81N3dOck?si=eONmbKMbK5JIe2lX" data-corners="default" data-fullwidth="false" data-mce-src="https://www.youtube.com/embed/UKY81N3dOck" data-mce-style="aspect-ratio: 16/9;"></iframe></figure>

Why It's Much Harder to Correct Bad Striking More Than Bad Grappling Techniques! 🥊🥋

<p>What's up, everyone? Today, let's dive into an important topic for any kickboxing enthusiast or martial artist – avoiding foot injuries during sparring. Recently, some of my students have been experiencing leg injuries. They made common mistakes that newbies often make: kicking without setting up with their hands first. Let's break it down and discuss how you can prevent this from happening to you.</p><h3>The Common Mistake: Kicking Without Setting It Up</h3><p>One of the typical mistakes many newcomers make in kickboxing is thinking they can just throw leg or body kicks without setting them up with their hands. This often leads to those kicks being checked, resulting in injuries.</p><blockquote><p><em>Just think you can just leg kick people, or body kick them without setting it up with your hands. And they've been checked.</em></p></blockquote><p><strong>A Real Example from My Students</strong></p><p>In the last couple of weeks, a couple of my students sustained minor injuries from exactly this mistake. For instance, one student got a common shin injury because he didn't set up his kicks when we were sparring. I checked it, and it ended up hurting him.</p><p><strong>Pro Tip</strong>: Always set up your kicks with your hands to avoid getting them checked.</p><h3>Protective Gear: Wrestling Shoes and Taekwondo Shoes</h3><p>To address this problem, one useful piece of advice is to wear protective gear like wrestling shoes or Taekwondo shoes.</p><p><strong>Wrestling Shoes</strong></p><p>Wrestling shoes can be a great addition to your sparring gear. They are sturdy and can help protect your feet and shins from injuries. However, they can be heavy and may weigh you down a bit.</p><p><strong>Taekwondo Shoes</strong></p><p>Alternatively, Taekwondo shoes are lighter and still provide good protection. Even if you are a Muay Thai fighter and have never trained in Taekwondo, these shoes can safeguard your feet, allowing you to throw hard kicks without worrying about injuries.</p><blockquote><p><em>Taekwondo shoes tend to be lighter and not as heavy. They're always a good option as well.</em></p></blockquote><p><strong>Protecting Your Toes</strong></p><p>When I fought in the UFC, I broke my toe during sparring two training camps in a row by throwing front kicks and hitting people's elbows. If you break a toe (except for the big toe), taping it together can let you continue training.</p><p><strong>Pro Tip</strong>: Tape your broken toes together to keep training unless it's your big toe.</p><h3>Sparring Intensity and Frequency</h3><p>If you're sparring lightly, you might not need this gear. However, for those sparring hard – which I do recommend at least one day a week, especially leading up to fights – wearing protective shoes can be crucial.</p><p><strong>Hard Sparring</strong></p><p>Hard sparring is essential when you have fights coming up. It helps replicate the intensity and conditions of a real fight. Therefore, protecting your feet during these sessions becomes even more important.</p><blockquote><p><em>I do believe in some hard sparring for sure. Not all the time, but know at least when you have fights coming up, I think you should be sparring hard at least one day a week.</em></p></blockquote><h3>Learning From Experience</h3><p>I've learned these lessons the hard way, and I hope this advice helps you avoid unnecessary injuries and setbacks in your training. If you want to explore more about martial arts, consider checking out my book, "<em><strong><a data-mce-href="https://a.co/d/blHPtyx" href="https://a.co/d/blHPtyx" target="_blank" rel="noopener">The Ultimate Guide to Choosing Martial Arts School and Instructor.</a></strong></em>" It can help you find a suitable gym and become a part of the martial arts community.</p><h3>Conclusion</h3><p>In summary, always set up your kicks with your hands to prevent them from being checked, consider using wrestling or Taekwondo shoes for protection during hard sparring, and remember to tape your toes if they get injured. Taking these precautions will help you spar safely and effectively.</p><p><strong>Pro Tip</strong>: If you're new to martial arts, get my guide to help you start your martial arts journey.</p><p>Thank you for reading! Leave any comments or questions about techniques or fighting subjects you'd like me to discuss. Keep training smart and stay injury-free!</p><figure id="figure-4bo170lwwllwpf60ju"><iframe id="4bo170lwwllwpf60ju" src="https://www.youtube.com/embed/GDv5boxiBjw" class="w-full bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtu.be/GDv5boxiBjw?si=Wlvp2mxUk-HrArHA" data-corners="default" data-fullwidth="false" data-mce-src="https://www.youtube.com/embed/GDv5boxiBjw" data-mce-style="aspect-ratio: 16/9;"></iframe></figure>

How to Avoid Foot Injuries While Sparring Kickboxing! 🥊🥋😎

Using kitchen scale to calculate the right portion of healthy vegan diet

<p>Okay, guys, I recently got asked a question about diet and nutrition, and what you should do, how much weight you should cut, and honestly, a few different questions. Well, I'm not a nutritionist, obviously. I have worked with some amazing nutritionists, like George Lockhart for years. George is the man.</p><h3>The Value of a Good Nutritionist</h3><p>George Lockhart is probably the best MMA nutritionist we've had in the last ten years, in my opinion. But a lot of it is about eating clean year-round. Many fighters end up cutting more weight than they should because fighters are hard-headed and tend to blow up in between fights. This practice of gaining weight between fights means they have more to cut when it gets closer to fight time.</p><p><strong>Consistency Is Key</strong></p><p>Fighters blowing up too big between fights is common. Ideally, you want to eat clean year-round, and I admit, it's easier said than done. I also struggle with maintaining a perfect diet outside of training camps. This isn't just about MMA; different combat sports have their ways of cutting weight. But for MMA, you can't simply run five miles a day on top of all your training. Your routine includes grappling, striking, bag work, sparring, conditioning, and possibly strength training. The workload is intense.</p><p><strong>How Other Sports Do It</strong></p><p>A lot of boxers keep their weight down by running. They might run five to eight miles a day, on top of their regular boxing training. Especially at the pro level, full-time boxers have the luxury to incorporate such routines. Even after a two-hour training session, they'll go for a five-mile run, essentially doing a three-hour practice.</p><figure id="figure-hsaszs81vmlwpdxrfg"><img id="hsaszs81vmlwpdxrfg" src="https://cdn.durable.co/blocks/39M30MjCUsZKLHBqo4Eq1byZBfLmA3HhrfVzGmgX4Ren53Blcbwheod4bUZxNxYe.png" alt="a man standing next to a statue of a horse" title="a man standing next to a statue of a horse" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/39M30MjCUsZKLHBqo4Eq1byZBfLmA3HhrfVzGmgX4Ren53Blcbwheod4bUZxNxYe.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Challenges in Weight Management</h3><p>Some fighters crash diet or choose to cut ten pounds in the sauna. I've been in that category as well. When I transitioned from MMA to karate combat, I noticed a big difference. Karate practitioners are often more disciplined with their weight. They tend to eat cleaner year-round and cut less weight overall.</p><p><strong>Comparing Backgrounds</strong></p><p>I feel that many karate guys come from more disciplined backgrounds, probably growing up with healthier eating habits. In contrast, a lot of MMA fighters and boxers come from less privileged backgrounds where healthy eating wasn't a priority.</p><blockquote><p><em>The answer is to eat clean year-round.</em></p></blockquote><p>As far as specific diet plans go, I recommend hiring a nutritionist. In today's world, affordability shouldn't be an issue. For example, George Lockhart offers a meal plan for just $30 a month. If you can't afford that, maybe you need to reconsider some of your extracurricular activities. It's a small investment for a plan that helps you cut weight over the entire training period, not just the week of the fight.</p><h3>Importance of a Full Training Camp</h3><p>If you don't eat clean year-round, you definitely need to ensure you have a full training camp. If you walk around significantly heavier than your fighting weight, you’ll need the full two months of preparation. Short notice fights won't be feasible if you're heavy.</p><p><strong>Necessity of Weight Cutting</strong></p><p>Weight cutting is necessary, but many MMA fighters, me included, eat poorly year-round. They gain 30 pounds between fights and then struggle to cut that weight in two months. Realistically, eating clean throughout the year would make weight cuts much easier.</p><blockquote><p><em>Eat clean year-round. If you can't, then definitely make sure you get a two-month camp. Don't take any short-notice fights if you think you're not going to make the weight.</em></p></blockquote><figure id="figure-oag2x6ixz8lwpdyoxf"><img id="oag2x6ixz8lwpdyoxf" src="https://cdn.durable.co/blocks/19rZUUHa07ZgZcmyUsRYm1pGr64iIiAyy8CQoG9b4ZwWEisTAmcbWbvLsJFPyA4U.png" alt="assorted-color paints" title="assorted-color paints" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/19rZUUHa07ZgZcmyUsRYm1pGr64iIiAyy8CQoG9b4ZwWEisTAmcbWbvLsJFPyA4U.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Avoiding Excuses</h3><p>Blaming weight cuts after losing a fight is a weak excuse. A real fighter shouldn't blame the weight cut; they should focus on eating better to make the cut more manageable.</p><p><strong>Final Thoughts</strong></p><p>If you're new to martial arts and looking for guidance on finding a gym, check out my book, "<a data-mce-href="https://a.co/d/blHPtyx" href="https://a.co/d/blHPtyx" target="_blank" rel="noopener"><em><strong>The Ultimate Guide to Choosing Your Martial Arts School &amp; Instructor.</strong></em></a>" Comment any questions or video topics you'd like me to cover. Thank you!</p><figure id="figure-z1uurpswdklwpdx4ts"><iframe id="z1uurpswdklwpdx4ts" src="https://www.youtube.com/embed/N5_9Icjhpqs" class="w-full bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtu.be/N5_9Icjhpqs?si=gAdhH_PDy-CpE2lu" data-corners="default" data-fullwidth="false" data-mce-src="https://www.youtube.com/embed/N5_9Icjhpqs" data-mce-style="aspect-ratio: 16/9;"></iframe></figure>

WHY FIGHTERS SHOULD HIRE A NUTRITIONIST!

<h3>Wrestling Tips for Young Fighters: Why You Need to Start Early</h3><p>What's up, guys? Today, I want to talk to you all about wrestling and offer some advice to young fighters. This advice comes from my own experience and observations in the field, and I believe it's crucial for anyone looking to succeed in mixed martial arts (MMA). Let's dive into why young fighters need to wrestle as much as they can, and how this can set you up for a successful career.</p><h3>The Importance of Wrestling When You're Young</h3><p>When you're young, you often don't think about how your body will change as you get older. Trust me, the grind you can handle at 18, 19, 20, even 22 years old is vastly different from what you'll be able to handle as you age. The reality is, as you get older, your body can't take the same level of physical stress. Developing high-level wrestling skills early on is essential.</p><blockquote><p><em>The grind that you put in when you are 18, 19, 20 years old, 22 years old, your body cannot handle that same grind as you get older.</em></p></blockquote><figure id="figure-9l9mzus1dnlwzrob7v"><img id="9l9mzus1dnlwzrob7v" src="https://cdn.durable.co/blocks/39P30lacJzzQP6lzYcsaKkEUXIpNI9HXq7Rztq2aME1VFmOj6SVwqyjQeur9NkrO.png" alt="blue and white abstract painting" title="blue and white abstract painting" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/39P30lacJzzQP6lzYcsaKkEUXIpNI9HXq7Rztq2aME1VFmOj6SVwqyjQeur9NkrO.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Why You Need to Grapple Intensely in Your Youth</h3><p>Grappling and wrestling will inevitably lead to injuries and possibly surgeries. But that's part of the game. The level of intensity and frequency you can maintain in your youth will not be sustainable as you get older. Watching older wrestlers, you'll notice they tend to avoid wrestling altogether. Take a look at fighters like Yoel Romero and Daniel Cormier, both Olympians, who hardly wrestled in the later stages of their careers.</p><figure id="figure-823uhhyljvlwzrifip"><img id="823uhhyljvlwzrifip" src="https://cdn.durable.co/blocks/131sWuoM7h4OtwyzVkIB3PGtmm8jyz84WGOLENpy7Z3lXAQyWlicevNTZ3jmyANc.jpg" alt="white, gray, blue, and orange abstract painting" title="white, gray, blue, and orange abstract painting" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: 50% 20%;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="50%" data-positiony="20%" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/131sWuoM7h4OtwyzVkIB3PGtmm8jyz84WGOLENpy7Z3lXAQyWlicevNTZ3jmyANc.jpg" data-mce-style="aspect-ratio: 16/9; object-position: 50% 20%;"></figure><h3>Older Wrestlers: Adapting to Physical Limits</h3><p>If you've ever noticed, many older wrestlers switch to striking instead of wrestling. This isn't by choice but by necessity. Offensive wrestling is one of the most cardio-intensive aspects of MMA. Attempting to take down opponents, especially those with good takedown defense, can be exhausting.</p><p>Here's a simple piece of advice: wrestle as much as you possibly can when you are young. The skills you develop early on in your career will serve you well as you age, assuming you still want to fight when you're 30 or 35.</p><figure id="figure-jnqq8a1wrlwzrabjz"><img id="jnqq8a1wrlwzrabjz" src="https://cdn.durable.co/blocks/1f5AkhtwXqtyuno2P8TMv9Fx2Y1OqMjU8YtQHN1OjOzKPL6luIyrzEXbF8zKaMs4.png" alt="" title="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: undefined undefined;" data-corners="default" data-aspect="16:9" data-caption="" data-positionX="undefined" data-positionY="undefined" data-fullWidth="false"/></figure><h3>Experience with Iranian Wrestlers and Naval Academy Training</h3><p>From my personal experience, I didn't wrestle in high school, but I spent about five years wrestling with Iranian wrestlers—some of the best trainers out there. Also, I trained with my team in Maryland, where one of our wrestling coaches was the coach of the Naval Academy. As I got older, I focused more on drilling technique rather than live wrestling.</p><blockquote><p><em>We drilled a lot more technique as I got older versus doing as much live wrestling.</em></p></blockquote><p>This approach emphasizes the importance of reps and perfecting techniques, which can be maintained even as your body ages. Incorporating wrestling and jiu-jitsu combined training a few days a week is also effective as you get older.</p><h3>Why Elder Wrestlers Transition to Striking</h3><p>It's incredibly challenging to maintain the cardio required to take down an opponent multiple times in a round as you age. Therefore, many older wrestlers transition to striking. Their wrestling base developed at a young age becomes a defensive tool, allowing them to avoid being taken down.</p><figure id="figure-0m0s2z9z8xlwzrkrlb"><img id="0m0s2z9z8xlwzrkrlb" src="https://cdn.durable.co/blocks/5Qq0WEmpt5oALVlXWSsZw5MrTfXqarxrqwN7f4ebYuos4Q7tMtXf22oTWTb8r18b.jpg" alt="" title="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: 0% 0%;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="0%" data-positiony="0%" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/5Qq0WEmpt5oALVlXWSsZw5MrTfXqarxrqwN7f4ebYuos4Q7tMtXf22oTWTb8r18b.jpg" data-mce-style="aspect-ratio: 16/9; object-position: 0% 0%;"></figure><p>Look at Daniel Cormier, a world champion in his older years, or Randy Couture, who didn't focus on taking people down but rather used his Greco-Roman style to pin them against the fence and dirty box them.</p><figure id="figure-6era4lgc8clwzrncqu"><img id="6era4lgc8clwzrncqu" src="https://cdn.durable.co/blocks/aGhYNeSlEpo3yt4QFOJrFxhfxxLLaRp2UA76QqDEuLHr6guB4jonw9zuBCr53Rms.jpg" alt="blue and white abstract painting" title="blue and white abstract painting" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: 50% 0%;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="50%" data-positiony="0%" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/aGhYNeSlEpo3yt4QFOJrFxhfxxLLaRp2UA76QqDEuLHr6guB4jonw9zuBCr53Rms.jpg" data-mce-style="aspect-ratio: 16/9; object-position: 50% 0%;"></figure><h3>Conclusion: Young Fighters, Wrestle While You Can</h3><p>In conclusion, young fighters should wrestle as much as they can while they are young. There will come a time when your body won't be able to handle the same level of grind, especially if you've had surgeries and injuries. To ensure a long and successful career, grind hard early on.</p><p>If you’re new to martial arts and looking for a gym, get my book, "<strong><em><a data-mce-href="https://a.co/d/9Pj1NX4" href="https://a.co/d/9Pj1NX4" target="_blank" rel="noopener">The Ultimate Guide to Choosing Your Martial Arts School and Instructor.</a></em></strong>" The link is in the description below. Feel free to comment on any techniques or videos you'd like me to make. Thank you, guys!</p><p>I hope this blog post provides valuable insights for young fighters and offers guidance on the importance of wrestling early in your career. Remember, the grind you put in now will pay off in the long run.</p><figure id="figure-lx8ioz9gw2lwzr8rzn"><iframe id="lx8ioz9gw2lwzr8rzn" src="https://www.youtube.com/embed/A4SZ64TMWMY" class="w-full bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtu.be/A4SZ64TMWMY?si=sbGmt5fzybUBKuQ4" data-corners="default" data-fullwidth="false" data-mce-src="https://www.youtube.com/embed/A4SZ64TMWMY" data-mce-style="aspect-ratio: 16/9;"></iframe></figure>

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HOW TO LEARN HOW TO GET COMFORTABLE WITH DEFENSE! 🥊🥋

YOU WILL FIGHT THE WAY YOU TRAIN! 🥊🥋

Why It's Much Harder to Correct Bad Striking More Than Ba...

How to Avoid Foot Injuries While Sparring Kickboxing! 🥊🥋😎

WHY FIGHTERS SHOULD HIRE A NUTRITIONIST!

WHY MMA FIGHTERS NEED TO START WRESTLING ALOT WHEN THEY A...