“If you know the enemy and know yourself, you need not fear the results of a hundred battles.”

Sun Tzu

Except for a couple of scraps in high school and college, I never got in a real fight as a kid. In fact, not only did I not have to fight for anything literally, figuratively speaking, I was almost never uncomfortable during my childhood.

“If you know the enemy and know yourself, you need not fear the results of a hundred battles.”

Sun Tzu

Except for a couple of scraps in high school and college, I never got in a real fight as a kid. In fact, not only did I not have to fight for anything literally, figuratively speaking, I was almost never uncomfortable during my childhood.

My parents wanted me to have the finest things in life that money could buy—new clothes, nice dinners, family vacations, and the best education. I never had to worry about where my next meal was coming from or how I was going to pay for college. For that, I’m extremely fortunate and eternally grateful.

However, not having to struggle is a mixed blessing. The anguish that can accompany real trauma can take years or even a lifetime to grapple with. But conversely, not having to grapple with the sting of loss, defeat, or pain can leave one woefully unprepared for perhaps life’s most inevitable fact—at some point, in some manner, you are going to get your ass kicked.

One could contend that in many ways, our current society is a lot like my childhood was—comfortable, coddled, and content. Except that in reality, the content part of our culture is a myth. Food, entertainment, and material possessions don’t make for genuine contentment. In fact, quite the contrary: collectively we may be comfortable, but we are far from happy.

Comfort breeds apathy and complacency and in the face of life’s stresses, a state of complacency also creates the potential for a dangerous cycle of addiction and despair. Case in point; we Americans comprise 5% of the world’s population, but we take 80% of the world’s supply of opiods. We are also among the world leaders in suicide, overdose, and obesity. That’s a lot of pain avoidance.

In the fight or flight response to many of the traumas of our day (stress, addiction, and lack of purpose) the masses of our populace are choosing flight. In large part, that’s because we’ve become soft. We’ve lost the will to fight because we’ve forgotten how to fight. To wage these battles, we must become true warriors and learn to fight again.

A martial art will teach you how.

What It Means to Fight

Many incorrectly assume that learning to fight simply means learning the external arts: the punches, chokes, and throws. But a martial art is much deeper than what you see in a movie or in the octagon. Behind the fancy kicks and thrilling knockouts are the pillars of respect, discipline, and humility—the real weapons needed to wage war.

Learning to literally fight and the path of a martial artist is a metaphor for becoming, as Bruce Lee said, an “artist of life.” Training in the martial arts is less about preparing to face an opponent in the ring and more about learning to face your biggest obstacle—yourself.

It’s not necessarily politically correct these days to talk about fighting or hitting. Certainly, we all have a moral obligation to stand firm that it’s never ok to raise your fists (or feet) in anger.

It’s never ok to hit anyone who is vulnerable or defenseless. Self-defense is about self-protection in the face of adversity, not about provoking or assaulting. But make no mistake, defending yourself also means learning how to hit and perhaps more importantly, how to take a hit.

To face and defend yourself properly means channeling aggression (your own and others) through the art of preparation, practice and discipline. The martial arts will also help you hone the most vital aspect of fighting, and that is your mind set.

Best selling author and former Navy Seal David Goggins calls this skill set forming a “calloused mind.” Facing the physical discomfort of running a marathon or triathlon, rock climbing, and the martial arts are all ways to help you expand your mental boundaries and “callous” your mind.

But the martial arts will also teach you to do so with grace and balletic proficiency. After all, as a martial artist, you’re not just learning self-defense, you’re learning an art. Of course, a practice in the martial arts can also provide you with practical the tools to literally save your life.

Take the Hit

Mike Tyson once said, “Everyone has a plan till they get punched in the mouth.” In my experience, this is a hard but absolute truth. I had a plan before I got laid off in my first career. I had a plan before I got divorced. I had a plan before life altering injury. Honestly though, I wouldn’t trade those experiences for anything because our setbacks define our character and give our lives meaning.

As I was in the process of getting divorced, I literally got the crap beat out of me in a Muay Thai testing phase. During a sparring round, I got kicked in the midsection with one of the hardest roundhouse kicks I’ve ever encountered. I doubled over in agony after a clean body shot to the liver.

After the test, I sat in my best friend’s kitchen with bags of ice draped across my body, writhing in pain at the very same time my heart was shattered in a thousand pieces from my gut wrenching divorce. Then a calming feeling came over me—I had survived a literal beating and passed my martial arts test. In that moment, I realized that I would survive my divorce and pass that test as well.

Everyone Has to Fight

The fact is, at times we all end up on our backs in life. Our choice is how we will respond. The ego responds with either flight (avoidance and running from our problems) or a fake fight (power, arrogance, and false bravado). The warrior responds with true humility and respect—for oneself and one’s adversary. A warrior gets back up better for the experience of having been knocked down.

Dealing with life’s beatdowns head on builds resilience and defines what it is to be human. If we are going to win the big battles in life, we must learn to fight and we must be willing to face our own individual conflicts. In choosing a path as a martial artist, you will not just learn to swim amidst life’s stormy waters; you will learn to swim with the current.

The post Learning to Fight appeared first on Breaking Muscle.

We all tend to fall into routines and have particular expectations. Then when something out of the ordinary happens, we are rocked to our core. Unexpected results from the doctor, a car accident, an opportunity in business, or a literal punch in the face can send us reeling, physically and psychologically. It all seems to have the same effect on us. How can we prepare for inevitable element of the unexpected?

Martial Arts as Preparation for Chaos

In the Pink Panther movies, Inspector Clouseau instructed his devoted servant Kato to attack him when he arrived home each evening to help keep him on his toes. Kato would invent all sorts of crazy schemes for attacking the Inspector, and thus the comedy ensued. However, the hapless inspector had a pretty good idea, which was that he knew he had to keep himself ready for the unexpected. Granted, the movie took it to the comedic extreme, but there is a kernel of truth to the idea.

It was a random encounter that brought me into martial arts. I was a victim of a violent crime. I have described that moment to people as one that pierced my little bubble of reality, my concept of personal security, and whatever theories I may have had about things like that happening to others.

It doesn’t matter what you call it. Happenstance, random events, cosmic uncertainty—it all means the same thing. There are some things that are out of our control. I have always sought to control the things that I can, and release from my psyche those things that I cannot. It is a very difficult discipline, but one that we all must master, or be forever obsessed with things we can’t change and inevitably ignore the things we can.

Martial arts training should include some elements of the unexpected. I try to prepare for the unexpected by introducing variety. If you train in a stand-up style, include some ground work. If you train for one opponent, try two. What about weapons? It will make things interesting to say the least. My real-life incident was with three opponents and a knife, all extremely close.

Always Be a Martial Artist

I got some great advice from my teacher when I first started training: “Take your martial arts with you when you leave. Don’t leave it here at the school.” That was something that I always appreciated and have tried to reinforce. Don’t be two people: one within the walls of your martial arts school, and then another when you leave. Take all the life lessons gleaned from your training with you, so that you can use them when that unforeseen circumstance arises.

What can we really control?

• While we don’t have a say in many of the things that happen to us, we can control how we react to them. We can control the thoughts in our head, and edit that loop that plays seemingly without end, so that it benefits us rather than causes us anxiety.
• We can control what we do with our body. This will likely have a greater impact than many of the other things we often obsess about. We control what we eat, and what we do.

What will you do if you get clocked on the street and fall on your ass? Martial arts, regardless of the discipline one may study, uses the body as a means to train the mind and spirit. While beautifully executed forms and technique are great, the gritty reality that a real encounter is messy, inexact, and not pretty. Life is not a martial arts movie. It is a way to train your character, your resilience, and your tenacity. It is a way to prepare yourself for those moments of chaos, when good judgement and decision making skills are needed. It is less about the mechanics of the punch, and more about the willingness of the person to throw it.

Preparation for the unexpected has its limitations. Knowledge, planning and analysis are great, but it still does not exempt one from the random occurrences that happen in life, and those moments when you think things should go one way, but for some reason they go another. We must prepare as best we can, but in the end, make peace with uncertainty.

Whether you grow or wither in the face of uncertainty is a decision:

Maximum Effort: Fixed Versus Growth Mindsets

The post Train for Uncertainty: It’s Guaranteed appeared first on Breaking Muscle.

To truly emulate the beast physically, we must become the beast mentally.

What if you had the ability to fly or were impervious to pain? How about the power to eat whatever you want and not gain weight, punch through a wall, or inhuman acrobatic skills? What if you could be as strong as a beast or have the power of a tiger or dragon? I think most people would like to have these abilities.

People come to martial arts for a variety of reasons. For example, I was a victim of violent crime, and then decided to pursue martial arts to recover physically and mentally; I wanted to reclaim my power. Others I have known sought martial arts to provide them with a to stay fit, compete, and some secretly want to get as close to a super power as possible (although they might not readily admit it). Martial arts can give the practitioner power over the body, power over the mind, and power over circumstances.

Having the power of a particular beast, such as a tiger is like a superpower. I have studied beast styles for a long time now, and I enjoy them. What is a beast style? My own definition is a style that incorporates the desired attributes of particular animals as a means of expressing martial technique, ability, and strategy. (Wanting to be like a tiger for instance.) The styles that I have studied: Shou Shu and Xing Yi, both incorporate beasts.

I did have flash backs to bad Kung Fu films when I was first taught to use a “Tiger Claw,” and I felt more than a little self-conscious about it. “So am I turning into a tiger now?” However, when I felt the power of channeling the feeling of the tiger into the strike, and then feeling the impact of the swat of my hand/claw hitting a bag, and then hitting a body, I was convinced. It felt incredibly strong, just as though I was using some kind of superpower.

One only has to think of Rocky Balboa and his quest to get his mojo back in Rocky III by attaining “the eye of the tiger,” for an analogy of the internal qualities associated with beasts. Humans associate beasts with power. Our ancestors, and some primitive cultures, wore animal skins for warmth but also partially for the visage of the beast. Whether it’s horned helmets, dragon boats, animal teeth on necklaces, or team mascots, we seem to instinctively associate beasts with desirable traits. We want to be as powerful and courageous as the tiger, as mysterious and regal as the dragon. We want to harness the attributes of the beasts to help us compensate for what we often feel we lack. Although it is the external we usually talk about, it is the internal attributes we may actually seek: courage, confidence, definiteness of purpose, and decisiveness of action to name a few. To truly emulate the beast physically, we must become the beast mentally.

Over the years, and in a variety of ways, I have learned and used exercises that helped me get the feeling of the beast into my body. I think everyone should experience this. Below, I provide a “beast” exercise for you to try that is great for building leg strength and balance. It’s a great cardio workout as well. Please try the exercise below to build up your tiger legs.

• Squat onto the balls of your feet keeping your back straight and guards up.
• Drive up with your legs and do a snap kick or a thrust kick forward.
• Squat back down and repeat the exercise kicking with the opposite leg.
• Keep alternating legs until you have done a set of 10.

Remember to keep your back straight. [Photo credit: Noel Plaugher]

Try to do two sets of ten. But if can’t do two sets, then at least do one set. You will want to use a mirror to check your form. Watch out for things such as leaning one way or another, or hunching over when you are on the balls of the feet. Keep your knees together. Balance will likely be the hardest part as you rise and fall on your legs vertically. Do the exercise slowly until you have the mechanics of it down and then add speed. The tiger is known for its strength and power, especially for pouncing on its prey. This exercise will help to train your body to be more like the tiger.

For most, this type of training will provide some surprising physical challenges and enhance whatever style you study. I think we can all agree that strong legs, better balance, and improved stamina will help anything you do. For others, studying a beast style may satisfy your psychological needs for a better state of mind. And for a few, I hope, it will satisfy your inner nerd who wants to get as close to attaining a superpower as possible.

Want to improve your fighting skills?

Five Tips for a More Effective Fighting Stance

The post Obtaining Beast Powers Through Martial Arts appeared first on Breaking Muscle.

Regardless of your upbringing, as you enter adulthood you soon realize that life is full of ups and downs. Developing perseverance and finding right action in a crisis requires training and the willingness to face your fears. There are many proving grounds to develop these qualities, from the military to the church.

The martial arts is another one of these proving grounds. Studying martial arts has prepared me for the rigors of life by teaching me the following lessons.

You must be prepared to respond, regardless of your situation. [Photo courtesy of Dan Halpin]

Your Response Is What Matters

A fellow kung fu student once showed up to class with her arm in a sling. She had an accident, but she still wanted to practice her forms and get a workout. She stretched, worked on her forms, and participated in drills to the best of her ability.

Towards the end of class, we were told to line up for sparring. Sifu always picked who would spar from the line-up. He selected Pru, the woman with the injured arm. “But Sifu, my arm is hurt,” Pru said defensively. Without hesitation, Sifu responded, “Is that what you’ll say to your assailer if you’re attacked in the street?” Sifu then had Pru lightly spar for a few minutes to avoid injuring her arm further.

Although sparring while injured is clearly ridiculous, Sifu made his point by having Pru face her fear to the best of her ability. Beyond the self-defense application, the point is that stuff happens. You must be prepared to respond, regardless of your situation.

Takehome: While you may be ‘injured’ in business, life, or relationships, life’s circumstances do not dictate your resolve and feelings. The martial arts teach you that while there are always scenarios out of your control, you are always in control of your response.

It’s Mostly About Defense

There’s an old adage in sports that says defense wins championships. The same holds true in fighting. Floyd Mayweather’s unblemished record was due mostly to his unparalleled defensive ability. Ali is considered the greatest in large part because of his unworldly speed and defensive footwork.

And yet we still can’t get enough of the offense. Offense is action, expression, and fun. Defense is tactical, methodical, and hard work. In my many years of boxing and martial arts, I’ve seen that most students eagerly and enthusiastically love to learn punches, kicks, knees, combinations, and clinches. Very few, if any, are excited about the prospect of receiving them.

Takehome: Taking hits prepares us for life and is something all of us experience, whether we like it or not. Being prepared for rough seas and battles in life has everything to do with the ability to stay calm and see clearly during the storm. Learning the physical application of self-defense in the martial arts develops the mental ability to respond in a crisis.

More on Embracing the Martial Life:

Living Life Like a Boxer: Making and Breaking the Rules

Never Fight Over Words

Unlike a peaceful Shaolin monk, Sifu had a knack for raising his voice and even using profanity. He was more of a New York brawler than Zen warrior. Perhaps it was his nature, but I think Sifu raised his voice and swore to better prepare us for life’s challenges.

There are plenty of bullies in the playgrounds, boardrooms, and relationships of life. People will swear at you, take advantage of you, and even intentionally hurt you. There are times when standing up to face a bully is the only appropriate option. But there is a time for such a fight, and hurtful words are not such an instance.

Takehome: How we interpret, react, and respond to words is a conscious choice. If someone wants to talk trash about your mother or tell you what a loser you are, let them. The martial arts will teach you the right time for action, the right time for defense, and the right time to do nothing.

Breathing Will Save Your Life – Literally

I’ve been in a rip current. I’ve been plugged into frightful machines in an emergency room. I’ve also faced much bigger, stronger, and scarier men than I in a boxing ring. I’m here to tell you that the ring is an even more terrifying place than the emergency room or the ocean.

What got me through the toughest moments in the ring was the same thing that gets us though the toughest moments in any fight in life – the ability to stay relaxed and calm and not defeat yourself. That ability all starts with breathing. Sifu once told me he could tell how someone fights by one simple thing: how well they breathe. Regardless of your specific discipline or martial art, breathing is your life force, as well as your biggest nemesis. Breathing correctly can literally save your life, while rapid and shallow breathing can take you out faster than any punch.

Takehome: Breathing correctly is a learned skill. When adrenaline and fear take over your nervous system, your breath shortens, you physically lose your strength, and in turn you make bad impulse decisions. Breathing well allows you to conserve energy physically and let cooler heads prevail. But first, you have to remember to breathe with control. The martial arts will teach you to do just that.

Find Inner Peace

To paraphrase Gandhi, world peace starts with inner peace. Ironically, finding inner peace has everything to do with the willingness to fight. Human beings are aggressive animals. Many suppress that aggression, only to find themselves at the mercy of suppressed rage. The martial arts teach you to channel your aggression and to use it wisely.

If you watch kids, you will see they like to hit things – from bats, to balls, to each other. What many of us tell kids is, “No!” Instead, we should be teaching them to channel that aggression and use it to their advantage.

Takehome: Gandhi was a pacifist, but that doesn’t mean he wasn’t aggressive. In many ways, Gandhi exemplified the true spirit of a martial artist and the way of the warrior. The way to peace is to face your fears, confront your oppressor, and stand up for yourself. The martial arts will teach you how.

Become a Leader:

The Charged Connection: Exercise and Leadership

Create Opportunities

Bruce Lee famously stated, “To hell with circumstances; I create opportunities.” While that may sound like a brash fighter talking, nothing could be further from the truth. Lee was a humble servant to the lessons he learned in the martial arts.

During your journey through life, you will face challenges, dilemmas, and failure. Finding your way can feel overwhelming and even impossible, especially in today’s uncertain climate of volatile markets and unpredictable circumstances. Perhaps the most valuable lesson we learn from the martial arts is that in every one of these scenarios lies an opportunity.

The post Prepare for Life’s Challenges: Train Martial Arts appeared first on Breaking Muscle.

Strength Without Contraptions

This ability has been embodied by generations of kung fu practitioners, Indian martial artists, and physical culturists. One name that rises above the rest in terms of movement culture is none other than Charles Atlas, the father of dynamic tension as we know it. Of course, Atlas did not invent the ability to voluntarily tense your muscles through a range of movement, but his courses highlighted a lack in our ability to train ourselves to peak fitness levels without apparatus.

This raw, animal strength is acquired through the natural tension developed through movement. Animals, including non-predators such as deer and squirrels, develop an incredible physical ability by moving through tension. Atlas applied this principle to his own training, and used it to create his famous workouts that improved the ability to master tension through movement.

Mobility Is More Than Flexibility

There is a quote that is becoming quite popular in martial arts circles: “If you can’t do it slow, you can’t do it fast.” Tension mastery is paramount in the physical conditioning of many martial artists, and being able to perform complex movements with control is like having internal resistance bands. You develop incredible mobility as your training develops.

Note that mobility and flexibility are not the same. Flexibility does not account for your ability to produce force in a given range of motion. Dynamic tension for mobility training enables your muscles to produce incredible power throughout your trained motions. Slow, focused training makes the peripheral nervous system highly efficient at quick bursts of muscle contractions.

Mastering dynamic tension allows you to train against your own muscular tension.

For this reason, I address dynamic tension training the way I would address training in a gravity chamber. If you entered a room where the gravity was perpetually higher than outside, your muscles, tendons, ligaments, nerves, and breathing would all be under duress. However, once you left the room, you’d feel more powerful, even though the gravity outside is what you’ve been used to all your life.

Similarly, moving through space under your own muscular tension is like placing yourself in a gravity chamber every time you train. Eventually, you’ll be much more conditioned for “the outside.” This applies especially well to active workout recovery and rehabilitating injured sinews. Tendon and ligament injuries are often the biggest blocks to mobility training. An old shoulder, back, or hip injury can cause major impediments to fluid movement. However, the movement and force of dynamic tension aids blood flow to those injured areas. Because you control your own tension as opposed to using an external apparatus, you lessen your chances of suffering injury, and increase your strength and range of motion for the injured area.

Healing Through Dynamic Tension

A strong example of the potential for dynamic tension to aid healing was shown in a study on the effect of dynamic tension¹ on peripheral nerve repair for a transected nerve. It is often thought that nerve repair operations have to be tension-free in order to be successful. Tension can sometimes hamper regeneration and impair blood supply to the nerves, thus leaving surgeons hesitant to apply tension to a nerve gap to close it.

This dogma was put to the test when a dynamic tension device was used on the transected nerve to reduce the nerve gap, and produced a “favorable functional outcome” in the surgery. This saved time and allowed for a smooth recovery comparable to a more expensive and potentially riskier nerve graft. 

What Does Dynamic Tension Look Like?

Below is a video of Sensei Shinyu Gushi (in his seventies at the time of filming) that demonstrates a ferocious example of lifelong dynamic tension training. Focus less on the specific movements, and more on the muscular, diaphragmatic, and sinew tension that is shown throughout these movements.

Improve the Mind-Muscle Connection

As you practice this style of movement, you develop neurological adaptations, strengthen your connective tissues, and improve your muscle control, or the mind-muscle connection. Apply these foundations to your own training, and share the results in the comments below.

More on Constructive Movement

• The Essence of an Athlete: How Portal Helps McGregor Win
• Increase Your Fast-Twitch Potential With Isometrics
• How to Prime Your Body for a Bigger Squat
• New on Breaking Muscle Today

References:

1. McDonald MD, David S, and Michael SG Bell MD FRCSC. “Peripheral nerve gap repair facilitated by a dynamic tension device.” Canadian Journal of Plastic Surgery (2010 Spring) 18(1): e17–e19.

Teaser photo courtesy of Shutterstock.

Photo 1 courtesy of Jarell Lindsey.

The post Master Dynamic Tension for Mobility and Strength appeared first on Breaking Muscle.

“Why study a martial art?” is a question that has many answers. The benefits of the training are widely touted and the popularity of mixed martial arts has brought new insight and perspective to the arts. In my years of participating and coaching in boxing and the martial arts, I’ve heard about every reason a student might have. Some want to learn to defend themselves, while others hope to compete, and some just want a great workout.

All are valid and common reasons to study a martial art. These reasons also conjure up familiar images – flowery kicks, fierce punches, and nasty elbows. Such images are part of the appeal and mystique that surrounds the martial arts. Indeed, the workout is among the best out there, and learning to grapple and strike to defend yourself is definitely a valuable skill.

Yet the real reasons to study a martial art go much deeper than the punch or the kick. The journey of a martial artist is a journey of self-discovery. With that in mind, here are five underrated reasons you should learn a martial art.

1. Discipline and Self-Mastery

“The first and best victory is to conquer self.” – Plato

The root of the word discipline is disciple, as in a willing pupil, a student, or simply “to learn.” While some are born with an iron will, discipline can be learned, albeit sometimes the hard way.

“[T]he irony of self-defense is that our biggest opponent in almost any conflict is within.”

The trait of discipline is among the most important lessons I gained through the martial arts. Every grueling class, every frustrating attempt at mastering a form, and every gut-wrenching sparring session is a step toward self-discipline.

And the ultimate discipline is mastery of self. The connotation of self-defense assumes an outside force asserting its will against you. Yet the irony of self-defense is that our biggest opponent in almost any conflict is within. I have used martial arts training countless times, but not in the way you might think. I’ve never applied an arm bar in a street fight or knocked an assailer unconscious. Instead, I have used discipline to not react to anger with anger. As valuable as learning the kicks and punches is the discipline of knowing when to use them.

2. Finding Your Flow State

“Art enables us to find ourselves and lose ourselves at the same time.” – Thomas Merton

Lost in the shuffle behind the blood, sweat, and tears of fighting, grappling, and striking is the word art. It seems incomprehensible that fighting can translate to art. Yet, when I would watch the glorious circular movements of my fellow kung fu students, I saw the expression of beauty. Even boxers, with their intoxicating rhythms, express their own form of art with the grace and style of dancers.

Art is simply the application of a creative skill, and the martial arts teach you how to move your body with grace, efficiency, and power. Artist Henri Matisse said, “Creativity takes courage.” Indeed, all art takes the willingness to be present and truthful, and when we see art, we discover truths about ourselves and life. While you might not become the next Picasso by studying Taekwondo, you will definitely take steps toward discovering your authentic and creative center.

3. The Stillness of Movement

“The consciousness of self is the greatest hindrance to the proper execution of all physical action.” – Bruce Lee

Increasingly it seems difficult to unplug from the constant 24/7 bombardment of information, data, and entertainment that seeps into every facet of our daily lives. This is undeniably true where it comes to fitness and many athletic endeavors. It’s hard to find a fitness trend that doesn’t include a shiny bell or whistle in the form of an app, gizmo, or portable device. I’m sure it won’t be long before there is a technology-based martial arts class setting.

“By studying a martial art you will learn how to breathe, how to move your body with precision, and how to have the right mindset in doing so.”

In the meantime, the martial arts remain about the work. That work is the juxtaposition of the internal with the external. There are many ways to fuse the body with the mind, yoga and mediation among them. But the martial arts are unique because of the speed and the stakes.

The martial arts are a haven to unplug and unwind and find stillness in movement. The popular way to move these days seems to be distracting yourself from exercise. In contrast, the martial arts will teach you to move by being present. By studying a martial art you will learn how to breathe, how to move your body with precision, and how to have the right mindset in doing so.

4. Learning to Fight Through Adversity

“I let it go. It’s like swimming against the current. It exhausts you. After a while, whoever you are, you just have to let it go, and the river brings you home.” – Joanne Harris

If you’ve ever been in a riptide current, then you know you can be the strongest swimmer in the world, but not as strong as the current. It’s a lesson you learn again and again in the martial arts – there is always someone bigger, faster, and stronger than you. Every great fighting champion I know of has wound up on his or her back at some point.

Many martial arts, from judo to Brazilian jiu jitsu, are learned first hand in this manner – you must swim with the current. That is, use the energy brought against you and transform adversity to your advantage. Martial arts teach you both successful offense as well as successful defense, when to attack and when to retreat. These concepts are just as applicable in the ring as they are the board room. The martial arts will help you find a way to flow with the current, and though it.

5. Rolling With the Punches

“Success is how high you bounce when you hit bottom.” – George S. Patton

Martial arts will help you learn to take a hit (literally and figuratively). I recently had a conversation with a new friend who was surprised to learn I spent many years in boxing and the martial arts. “I don’t understand how anyone would intentionally take a hit to the face or head,” she said.

Given the current information related to the dangers of head trauma, it’s a hard point to argue. That said, “taking hits” is something all of us experience on some level many times in our lives. As proof, there are many clichés that speak to rolling with punches and being able to get back up when you’re knocked down.

“The martial artist also learns that one of the greatest skills is the ability to stay calm, relaxed, and present in a fight.”

I would add that taking hits is a transcending life lesson. The greatest athletes, fighters, and artists share a common trait in being wholly present amid incredible tension. Think of a graceful artist giving a courageous performance with the pressure of thousands, if not millions of spectators. Think of a surfer or skier with effortless ease amid the life and death stakes of thirty-foot waves or traveling 90mph downhill. The martial artist also learns that one of the greatest skills is the ability to stay calm, relaxed, and present in a fight.

Have you studied a martial art? Why did you do it? Why would you suggest that someone else study martial arts? Post your thoughts to the comments below.

Check out these related articles:

• The 6 Most Important Things Martial Arts Taught Me About Life
• 4 Must Read Articles for MMA Beginners
• Can an Athlete Be an Artist?
• What’s New On Breaking Muscle Today

Photos 1 and 2 courtesy of Shutterstock.

Photo 3 courtesy of Breaking Muscle.

The post 5 Underrated Reasons You Should Pick Up a Martial Art appeared first on Breaking Muscle.

What separates us from the rest is something that happens every morning around 11:00am. I walk over to the stereo, change the music to either Enya or Lama Gyurme, and the room stops. Those athletes who have been involved with this process all gather around, we walk over to a central space in the room, and we begin a practice that has been performed for thousands of years.

This illustration depicts Chen Tuan shui gong, a Qigong technique that can aid digestion.

Background

Besides being a strength and conditioning coach, I am a Medical Qigong Doctor – and most of you have no idea what that is. First, the pronunciation of Qigong is chi-gung. Qi means energy and gong means skill. Qigong practices revolve around breathing and thoughtfully directing energy through choreographed movements.

Traditional Chinese Medicine (TCM) has four main philosophical pillars: acupuncture, massage, herbs and Qigong. The medical philosophy of TCM focuses on treating the root cause of any illness and is less about treating symptoms. Qigong is the discipline of manipulating the bioenergetic field that surrounds and pervades every human being. Take a handful of Daoist philosophy, mix in a dash of mysticism, and add a boatload of quantum physics and you have Qigong.

“Qigong as we know it has been dated back over 5,000 years. It is the foundation of TCM theory and is the mother to acupuncture.”

Once the music begins at the Cal Poly School of Strength, I lead the group through a Qigong practice intended to supercharge those participating. I have spent the last eight years researching and developing specific Qigong practices that can be used to enhance an athlete’s performance, focus, retention, flow states and recovery.

The specific practice we use is a Dao Yin Qigong practice (think flavor of Qigong). In the winter of 2015, my assistant Chris White and I set out to conduct formal research on the effects of a daily Qigong practice (the one mentioned above) on strength gains with three varsity sports: football, women’s soccer, and women’s volleyball. Backed by the university, as well as our kinesiology and athletics departments, we were able to substantiate the power of consistent Qigong work and its enormous benefits to strength-trained athletes. (More to come on this study in the next few months.)

My Qigong Path

My personal exposure to Qigong was on a dusty field in Minnesota on the third morning of my RKC weekend in April of 2004. We were all dog-tired. All I wanted was to lick my wounds and go home when John DuCane from Dragon Door stepped out in front of us and led what he called a morning recharge. After around thirty minutes of “Taichi” type movements, we got back to the business of kettlebells and believe it or not, I felt better. I didn’t know why, but it seemed to give my batteries a bump that I was in desperate need of.

“Qigong is the discipline of manipulating the bioenergetic field that surrounds and pervades every human being. Take a handful of Daoist philosophy, mix in a dash of mysticism, and add a boatload of quantum physics and you have Qigong.”

Fast-forward five years. I stepped into a classroom in Monterey, California at the International Institute of Medical Qigong on my first night of medical school feeling nervous yet somehow having a deep seeded knowing that I was supposed to be there. I had taken a leap of faith on a recommendation from two of my clients. They were both high-level yoga practitioners and the most attractive thing about them was their level of connection with divinity. I didn’t know what I was getting into other than I was going to get to study with a legend in the kung fu and qigong world, Dr. Jerry Alan Johnson. But the moment I walked in the door, the feeling of home and belonging ensured me I made the right decision. Four years later, I received a dual doctorate in Medical Qigong with an emphasis in oncology.

Me working with a patient.

A Deeper Look

Qigong as we know it has been dated back over 5,000 years. It is the foundation of TCM theory and is the mother to acupuncture. If you have ever been needled, you have been under the influence of ideas that Qigong created.

“Each organ has its own creek (meridian) and when the water (energy or Qi) is moving unobstructed, that organ thrives.”

Medically, we Qigong practitioners look at the body as a giant sea of energy. Everything, including solids like bone, is purely energy vibrating at a specific frequency. Modern day physics support this. Over the course of a lifetime, this energy can experience fluctuations due to diet, environmental influences, emotional distress, physical stress, surgery, and aging. If these influences are strong enough, the system can tip and this is where we see disease, premature aging, pain syndromes, you name it.

Taking it an additional step, within this sea of energy, each organ system has its own inlet/outlet of energy that works in a similar way a creek runs. Each organ has its own creek (meridian) and when the water (energy or Qi) is moving unobstructed, that organ thrives. Imagine now a tree or a boulder falling across the creek creating a block in the movement of the water. That body of water begins to pool, stagnate, and become turbid. The end result is illness. That boulder or tree represents all the factors mentioned that influence our fluctuations of energy.

The Unfortunate Truth

Here’s what everyone needs to understand. Life, however we chose to live it, presents challenges to the system. No matter how cleanly we eat, how careful we are with our relationships, how much we love our jobs, or how connected we are spiritually, everyone is conducting business in a state of relative disharmony.

If you are reading this, you are likely a person who has a strict training regimen and loves to go hard in the gym. What you might not understand is, you are creating disharmony with the stress of training. It can’t be avoided. Again, no matter how disciplined you are with diet and everything that comes with hard training, you still need your energetics reset.

“Every Qigong master in the world has spent a large bulk of his or her training owning breathing patterns to cultivate Qi, manipulate the nervous system, and facilitate deep healing.”

How many of you have heard the term “life force”? In most energetic circles, life force is simply another way of saying Qi. You were born with it and you have an abundant supply to carry you through your entire lifetime. We spend life force every day, in every way imaginable. As time goes on, this abundant supply begins to wane. If you aren’t doing your due diligence in the form of some cultivation practice, this seemingly unending supply of energy starts to become compromised. Systematically, your body starts to weaken, and it becomes more susceptible to illness and injury. Once you have exhausted what you have banked, it’s game over.

Harsh, I know, and perhaps a little aggressive, but unfortunately accurate. This is why a practice of some kind is so important to everyone, particularly those of us who train hard. We are burning the candle at both ends and we need a way to replace and stay ahead of the energetic drain.

A Place to Start

So where should you begin? Let’s start at the most fundamental aspect of what keeps us alive – our breath. Every Qigong master in the world has spent a large bulk of his or her training owning breathing patterns to cultivate Qi, manipulate the nervous system, and facilitate deep healing. Much of the coming wave in the fitness industry revolves around this very idea.

“Training styles like CrossFit put such an enormous load (yang) on the system that without a companion yin practice, it won’t take long for the breakdown to begin.”

If we look at the classic yin-yang symbol, the image represents the balance of energy throughout the body. Extremes in either direction can be cataclysmic, so your focus should be directed at bringing harmony to your activities.

Weight training is perhaps one of the most yang things you can do. Training styles like CrossFit put such an enormous load (yang) on the system that without a companion yin practice, it won’t take long for the breakdown to begin. We must consciously embark on a practice to restore the balance, begin the recovery, and shake off the overexcitement to the nervous system.

Qigong helps restore balance that is lost in life and training.

Qi Breathing

I want to start you out with something easy, something we all can do. In our busy lives, the hardest part of this will simply be finding a quiet place where you can be alone without distraction.

1. Chose to either stand or sit. I don’t recommend lying down unless you have time to sleep because this will sedate you to a point where snoozing is nearly inevitable.
2. Place your tongue on the roof of your mouth where your top gums and teeth meet. This acts as an electrical “ground.”
3. Focus your mind on your breath. If you become distracted, simply return your attention to your breath.
4. Take a deep inhalation through your nose down deep into your belly. This should take 4-6 seconds. We want to breathe into our basement, low into our bellies. Try to avoid chest breathing of any kind. Don’t worry, the lungs will fill, but the chest should stay quiet throughout. This might be challenging for some, but keep working at it.
5. Exhale through your nose at a slow pace. A 5- to 8-count exhalation is the sweet spot.
6. Repeat this process for 5-15 minutes. As you breathe, see with your mind’s eye (your imagination) anything dark in your system (illness, stress, fatigue, unhappiness) leaving your body with each exhalation, and inhale pure and clean energy with each inspiration. Fill your belly with clean white light that builds throughout the duration of the practice. The more you can organize your intention and thoughts to match your breathing, the more the effectiveness skyrockets.
7. As you become more comfortable with this practice, take it to a new level by drawing your breath from the six directions. Above, below, front, back, left, and right. Think of the breath as not only entering through the nose, but envision your entire body inhaling the clean Qi.
8. Practice at least once a day, following a stressful activity like weight training. If you live a high-stress life, have trouble sleeping, or simply need a break, feel free to practice this more than once a day.

Disclaimer: This practice is completely safe, first and foremost. It’s what happens after where we need to be careful. Even with a short practice, you will have a considerable feeling of intoxication. This technique brings the nervous system down quickly, so make sure you have about thirty minutes afterward to get your bearings. Do not do this in your car in the parking lot at the gym after a grinder, and then attempt to drive home. Treat this “prescription” like you would with most pharmaceuticals – do not operate heavy machinery after doing this practice.

Further Reading:

• What Is Qigong?
• How Meditation Can Heal Your Adrenal System
• The True Meaning of Having Heart
• New on Breaking Muscle Today

Photo 1 by Welcome Images, via Wikimedia Commons.

Photo 2 courtesy of Chris Holder.

The post Qigong: The New (Ancient) Way of Improving Health and Performance appeared first on Breaking Muscle.

She is StrongFirst Level 2 and RKC Level 2 certified and is a Certified Kettlebell-Functional Movement Specialist. She also spent 23 years as a ballet dancer and is a black belt in kung fu. But her biggest accomplishment may have been taking the leap from a corporate day-job to a full-time career sharing her passion for health and movement.

Artemis Scantalides is one of nine women in the world to complete the Iron Maiden Challenge. And that’s not even the bravest thing she’s done.

She is StrongFirst Level 2 and RKC Level 2 certified and is a Certified Kettlebell-Functional Movement Specialist. She also spent 23 years as a ballet dancer and is a black belt in kung fu. But her biggest accomplishment may have been taking the leap from a corporate day-job to a full-time career sharing her passion for health and movement.

Artemis is particularly passionate about empowering women in their fitness journeys, so we talked with her quite a bit about that in our podcast discussion. But what she talks about, when it comes to dedication, commitment, and courage, applies to everyone – man or woman, young or old – and even to our lives beyond the gym.

Want to learn more from Artemis? Press play.

0:16 – Artemis introduction
1:07 – The influence of ballet on Artemis’ training
2:05 – Relating kettlebells, form, and skill development
2:23 – Discussing and explaining different styles of martial arts
5:57 – How Artemis first began training with kettlebells
7:23 – Are kettlebells good for injury prevention?
8:23 – The arduous training and testing involved in earning a kung fu black belt
10:36 – Advice for the novice female trainee
12:02 – Mastering the mental aspect of training
13:39 – Why women shouldn’t believe “The Bulking Myth”
16:53 – The benefit of setting performance-based goals
18:04 – The importance of developing confidence
20:05 – Why Artemis took the leap and left the corporate world for fitness
28:38 – Career advice for new personal trainers
30:32 – The value of group fitness for the average exerciser
31:51 – How Artemis conquered the Iron Maiden Challenge
33:20 – Training advice for “the big day”

37:05 – How to find Artemis online

Artemis is the co-owner of Iron Body Studios located in the Boston metro region. She frequently travels around the country to hold her “I Am Not Afraid to Lift” workshop, an event that empowers women to move beyond the stereotypes of female fitness. Artemis will also be presenting her views on female strength at the Perform Better Fitness Summit in July.

You can follow along with Artemis on her blog, Facebook.

Read Artemis’ article The Art of Heavy Lifting Without Overtraining.

The post The Beauty of Strength With Artemis Scantalides, Ep 15 appeared first on Breaking Muscle.

With that in mind, here are ten great books on what it takes mentally to be a martial artist, boxer, or MMA fighter.

A Fighter’s Heart by Sam Sheridan

One of my favorite reads on fighting. Sheridan, a Harvard grad, trained with some of the greatest teachers from a variety of fighting disciplines. In preparation for his book, he traveled the globe learning jiu jitsu in Brazil and even lacing up his gloves for a muay Tai bout in Thailand.

Sheridan’s book isn’t about which style is the best, but looks at the common quality that brings them all together – heart. Sheridan parallels this human quality to “gameness” in pit bulls. He suggests that what makes pit bulls (and fighters) successful is a love of the fight and fighting for love.

Sheridan also wrote a follow up to this book, The Fighter’s Mind, which has some interesting insights, as well.

King of The World by David Remnick

Of all of the books on Muhammad Ali, King of the World stands out in its colorful depiction of Ali’s rise to greatness. Remnick, a Pulitzer Prize winning author, paints a vivid portrait of the 1960s and the dramatic transformation of the young and talented Cassius Clay into the character that became Muhammad Ali.

Ali is considered by many to be the greatest boxer of all time, and he certainly is the most important. Ali transcended sport and defined what it is to truly stand for what you believe in and be a fighter both in and out of the ring.

The Art of War by Sun Tzu

This book belongs on almost any reading list, from how to succeed in business to how to succeed in fighting. Master Sun stated, “Invincibility is a matter of defense, vulnerability is a matter of attack.” Understanding this will help you up your game in any realm. While The Art Of War was compiled over 2,000 years ago, its lessons on conflict remain pertinent today from an interpersonal to an international level.

The Laws of The Ring by Urijah Faber

Known as “the California Kid,” Faber seems like a likeable guy, and his book is full of pearls of wisdom. At times, it almost reads more like self-help than an MMA book, but it’s a worthwhile read nonetheless.

Faber wrote, “Dream impossible dreams. When those dreams come true, make the next ones more impossible.” Faber drops great bits of knowledge and doesn’t pull any punches when it comes to passion for his craft. “Passion is an intensely personal thing,” he said. “Which is why you should make every effort to resist accepting opinions from people who do not understand your passion or have your best interests at heart.”

On Boxing by Joyce Carol Oates

It’s one thing to be a fighter writing about what it’s like to fight. It’s another to be an artist writing about what it’s like to watch. Of course, Oates is the latter, joining the likes of Hemingway, Mailer, and London, who have all written on fighting.

Oates wrote, “[E]ach boxing match is a story – a unique and highly condensed drama without words.” This book goes on to describe boxing as “the drama of life in the flesh,” as well as “America’s tragic theater.” Oates provides an important and unique perspective as a female author writing on a sport historically dominated by males.

The Sweet Science by A.J. Liebling

Perhaps the most famous book on boxing, and Sports Illustrated named it the best American sports book of all time. The Sweet Science is a glimpse back into the heyday of the sport (mainly the 1950s) when boxing reigned supreme above all other sports.

Boxing has always been about colorful characters – part athletes, part heroes, and part mythological figures – and Liebling covers the spectrum from the tragic to the heroic, profiling several all-time greats including Rocky Marciano, Sugar Ray Robinson, and Joe Louis. Liebling’s book is a worthwhile trip back in time.

Tao of Jeet Kun Do by Bruce Lee

Lee is arguably the greatest martial artist of all time and also widely considered to be the father of mixed martial arts. While he was well versed in the traditional Chinese martial arts, he believed in using the best of all arts in creating his own style, Jeet Kun Do.

Ultimately, Lee transcended the martial arts, believing philosophically that the martial arts and life itself were one and the same. Tao Of Jeet Kun Do is a must read for any martial artist or human being. As Lee stated, “To obtain enlightenment in martial arts means the extension of everything which obscures the true knowledge, the real life.”

Got Fight? by Forrest Griffin

Definitely the funniest and perhaps most entertaining book on this list. It is co-authored by Erich Krauss, who has also worked on books with Eddie Bravo, BJ Penn, Marcelo Garcia, and Randy Couture.

This book contains some great insights into the mind of a fighter, as well as some hilarious anecdotes. There’s even a “manliness quiz” at the beginning of the book. More than anything, though, the book is about toughness. Griffin wrote, “Toughness can carry you a long way, especially in fighting. Personally I don’t have the best strikes or submissions in the business. The reason I’ve won most of my fights is that I am too stupid to back down.”

Atlas: From the Streets To The Ring by Teddy Atlas

Atlas isn’t a Harvard grad or Pulitzer Prize winning author, just an old-school boxing trainer and ESPN commentator who happens to sound like “Joey from the neighborhood.” When you conger up images of a boxing trainer, you likely think of a guy like Atlas – a tough and scrappy character who grew up getting in trouble. While Atlas did indeed get into trouble back in the day on Staten Island, he went on to train with the legendary Cus D’Amato and has since gone on to become one of the more respected figures in boxing.

Atlas’s book is an entertaining read detailing those early years, as well as his professional success as the trainer of former heavyweight champion Michael Moorer. The book also provides fascinating insights into Atlas’s training with dancer-choreographer Twyla Tharp and actor Willem Dafoe in preparation for an acting role. Atlas writes in a similar manner as how he speaks – plainly, candidly, and in an entertaining and likeable fashion.

My Fight/Your Fight by Ronda Rousey

To be clear, I have not yet read this book. That said, Rousey is perhaps the most compelling figure in the fight world today. She is a former Olympic medalist and is widely considered the greatest female fighter on the planet. Rolling Stone recently did a great piece on her detailing her rise to greatness from formerly living out of her Honda Accord as a “booze-swilling” cocktail waitress. The book is available in hardcover and reviews have been largely favorable.

So, truth be told, you’ve got some good summer reading ahead of you. These books are all readily available to order online and I am certain you won’t be disappointed.

You’ll also enjoy:

• Brazilian Jiu Jitsu: How & Why to Do a “Technical Stand-Up”
• The Top 4 Martial Arts for Police Training
• The 6 Most Important Things Martial Arts Taught Me About Life

The post 10 Good Reads on the Mental Aspects of Sport Fighting appeared first on Breaking Muscle.

When I started to spar, getting smacked upside the head was terrifying. The first time, after getting hit in the face during a round, I immediately rushed to the mirror to check if there was a mark on my face. My kung fu pals razzed me about it for years. Getting hit takes getting used to – and getting hit can be pretty scary stuff.

Why You Need to Spar

One thing you learn pretty quickly in martial arts and boxing is that it’s much more fun to hit than get hit. I’ve had a lot of boxing students over the years who couldn’t wait to throw punches and learn fancy combinations. But few, if any, were elated about the prospect of getting hit back.

Hitting things is fun, intoxicating, and even therapeutic. Whether we admit it or not, most of us enjoy hitting things in some way, shape, or form. But while throwing kicks, elbows, and knees may indeed be exhilarating, receiving these strikes is another matter all together. Getting hit ranks right up there with paying taxes and going to the dentist – not all that much fun.

“Half of fighting is defense and the best way to prepare for or avoid getting hit is to know what it’s like to actually get hit.”

All that said, it’s difficult, if not impossible, to better yourself as a martial artist without being proficient in sparring. Half of fighting is defense and the best way to prepare for or avoid getting hit is to know what it’s like to actually get hit. If you are going to excel in the external arts, from muay Thai to karate, you must eventually spar, and spar often. Which means you will be asking yourself the critical questions: where to spar, when to spar, and whom to spar with?

Where to Spar?

Before deciding when you’re going to spar, you need to pick a place. The first thing I would do is get to know the location’s owner, proprietor, coach, or sifu. The leadership of a school or gym sets the tone for the respect, discipline, and safety of its members, participants, and students.

I worked in at a boxing gym where the vibe of respect permeated the school. I never saw anyone get seriously hurt, hot heads and big egos weren’t tolerated, and the energy was serious, but calm. Such an atmosphere is conducive to sparring. Be wary of lacing up gloves in a place with loud music and loud mouths.

When to Spar?

Everyone walks into a dojo, boxing gym, or martial arts school at a different level. If you’ve had previous experience or self-defense training like in the military, you may be up for sparring sooner rather than later. All things being equal, a minimum of six months practice before sparring is typically a good recommendation.

“All things being equal, a minimum of six months practice before sparring is typically a good recommendation.”

As an aside, in grappling, you might start sparring or rolling sooner as grappling offers you the ability to tap as needed and work slowly.

Who to Spar With?

Whatever activity you do, from downhill skiing to tennis, the best way to get better is to practice with people who are better than you. The same holds true with martial arts and boxing. With sparring, not only will working with more advanced partners help you get better, it’s actually safer.

It may seem counterintuitive to step into a ring with someone better than you. You might think this seems like a surefire way to get yourself beat up. But the better someone is at his or her particular martial art, the better control he or she has, and control is the critical element when it comes to your safety in sparring. My two worst injuries in boxing were suffered at the hands of guys who weren’t as good as me and were reckless kids. While I thought we were sparring, they were erratic and undisciplined.

Sparring 101

• Don’t start until you’re ready. First, find an instructor or coach you trust and then ask him or her when you’re ready. Then, ask yourself if you’re ready. If you haven’t been training at least three times a week for six months, you should probably put in more reps before stepping in to spar.
• Only spar at a place where respect is firmly ingrained in the culture. This starts with the proprietor and coaches and trickles down to the students and fighters. If there is a lot of attitude and ego, turn around and find some place else.
• Progress your sparring. Start slow, at a shadow boxing-type pace. Find your rhythm and learn to take hits with progression.
• Spar with people at your level and better. Advanced martial artists and fighters typically have better control and know how to dial it up or dial it down to appropriate levels.
• Always agree to the rules beforehand. How hard are you going to go? Discuss what is off limits. For instance, “Let’s only work jabs,” or, “Only work body shots.” Don’t be afraid to stop or speak up if your sparring partner isn’t playing fair. Sparring isn’t a fight – it’s practice. It’s work and you’re both trying to help each other get better, not prove who’s tougher.
• Gear is essential. For full-contact sparring, always wear headgear and a mouthpiece. Always. For boxing and muay Thai use 16-ounce gloves (which provide more padding that lighter gloves) as well as shin guards for kicking. And, guys, it’s probably not a bad idea to wear a cup. It only takes one low blow to make it a pretty bad day.
• Relax. I’m convinced the hardest physical skill to master is to stay relaxed in a fight. Your biggest opponent will always be yourself, your own fear, and your own tension. On the surface, sparring is about bettering your proficiency in a particular fighting discipline. Behind the striking and grappling though are life lessons in facing fear and being willing to face yourself. Finding your inner peace during a physical battle is a transcending lesson that isn’t an easy one to learn. It starts with the ability to relax.

More Like This:

• 5 Tips for Successful Sparring in Martial Arts
• 5 Ways to Improve Your Defense and Win More Fights
• The Best Defense Is a Good…Defense
• New on Breaking Muscle Today

Photo 1 by VeNoM4004 (Own work) via Wikimedia Commons.

Photo 2 by U.S. Navy photo by Mass Communication Specialist 2nd Class Kim Williams, via Wikimedia Commons.

Photo 3 by U. S. Army [Public domain], via Wikimedia Commons.

The post Sparring 101: When, Why, and How to Take a Hit appeared first on Breaking Muscle.

Submission Fight Company is owned and operated by Shakib Nassiri, a purple belt under Jean Jacques Machado. Recently I was sent the Submission FC children’s Sprout gi as well as their new Ranked rashguard to review.

Gi Features

• 350 GSM single weave gi top
• 10oz twill pants
• Cotton/polyester blend
• Green contrast stitching and accents
• Orange and green “Sprout” embroidery
• Pre-shrunk
• Heavily reinforced stress points
• IBJJF-approved
• Free gi bag included

My Experience

The Sprout gi was designed to be soft and flexible against children’s sensitive skin. I’m not a kid, obviously, but I still think this gi is super cute. All of the Submission FC gis have “Submission” embroidered across the shoulders, but the Sprout gi has its own custom design as well. The word “Sprout” is embroidered on the hip of the pants, across the bottom hem on the back of the jacket, and across the bottom of the front lapel.

In addition, the sprout symbol has been embroidered onto the skirt and knee reinforcements. I love those little sprouts! A sprout is just beginning to become what it will be, and isn’t that what we are all doing in our BJJ training?

The softness of the Sprout gi has been advertised in the product description and I’ve found it to be accurate. However, like many soft weaves, the jacket attracts and retains lint. There is also pilling throughout the jacket after a couple of months of wear.

The construction of the gi is solid and there haven’t been any tears or unraveling of threads at any of the seams. There are a lot of loose threads at the belt loops, which is typical of most BJJ gis, and these can easily be trimmed away. The embroidery and stitching have remained vibrant and the gi is still black, but the green accents at the hip, skirt, and belt loops have noticeably faded.

“A sprout is just beginning to become what it will be, and isn’t that what we are all doing in our BJJ training?”

What stood out for me on this gi was how solid the collar is in contrast with the softness of the jacket. It is as stiff and thick as any respectable adult gi.

Looking at the size chart, the size K4 Sprout gi should fit someone from 4’10” to 5’2” and up to 105lb. I think the height is about right, where I’m 5’0, but the gi is roomy enough that it could fit someone to about 120lb. I enjoy the fit of this gi and have found it comfortable during rolling. I can’t think of a single feature that has caused any issues during training.

Submission FC has offered a women’s gi in the past, but currently the only gi in their line that would fit someone my size is the children’s gi. Complete measurements for both the gi and the rashguard are above. Unfortunately, I must have misplaced my pre-wash measurements, but I have cold-washed and hang-dried the gi since I got it and shrinkage has been minimal.

Rashguard Features

• Recycled polyester/spandex blend
• Sublimated printing -designs will never crack, peel, or fade away
• Antibacterial, moisture-wicking, and odor-resistant technology
• Ergonomically cut specifically for BJJ
• Extra long to prevent ride up
• IBJJF-approved
• Tear-away tag
• Made in the U.S.A.

My Experience

The Submission FC ranked rashguard is reportedly the only BJJ rashguard made of recycled poly material. I didn’t notice any difference between the feel of this rashguard and any of the others I have. It felt light and wicked away sweat during rolling. There was no heaviness as it became saturated.

“I didn’t notice any difference between the feel of this rashguard and any of the others I have. It felt light and wicked away sweat during rolling. There was no heaviness as it became saturated.”

Currently Submission FC does not offer t-shirts or rashguards in women’s sizes. I hope in the future they will introduce a size extra small so everyone can wear their gear. I like that they printed “SUBMISSION” repeatedly on the rashguard material, since I think it’s more eye-catching than the solid black and purple on most ranked rashguards. But since the rashguard is too big for me, the design on the back is lost in bunched up material. On me, the design says, “SIMISSION”.

Although I wish it fit me properly, I like that the rashguard is longer than usual. It never rides up and the bagginess covers any weight fluctuations that may occur when candy is on sale.

My Recommendation

As a fellow BJJ practitioner, Submission Fight Company founder Shakib Nassiri has firsthand knowledge as to what we want and need on the mats. The Sprout gi and Ranked rashguard join the long list of new and innovative training products from Submission Fight Company.

More Like This:

• The Top 10 BJJ Rashguards for Women
• What Kids Can Learn From a BJJ Lifestyle
• The 5 Best Gis for Brazilian Jiu Jitsu
• New on Breaking Muscle Today

The post New Products for Women and Kids From Submission Fight Company appeared first on Breaking Muscle.

This article will show you how to develop grip strength specifically for BJJ. I’ll break down grip training into five key areas based on BJJ hand movements. I’ll provide example exercises for each, as well as an explanation of their benefits.

A note on sets and reps: unless otherwise mentioned, you should look to perform 3 sets of 60 seconds before progressing for holding exercises. For rep based exercises look to build up to 3 sets of 15 reps before progressing.

1. Gripping and Holding an Opponent in a Static Position

This develops overall strength and muscular endurance in the hands and forearms. Here are three exercises you can try:

• Thick bar holds: Thick bars are harder to hold and require more strength in the forearms. Get a thick bar or place Fat Gripz over some dumbbells/kettlebells and hold for time. Start with about 50% of your body weight.

• Bar holds: Position yourself underneath a bar with your feet on the ground. Place your body at a 45-degree angle to the ground and hang at that angle. As you get stronger, you can move your body so it’s more under the bar. This will increase the weight on your arms until you can hang from a pull up bar.

• Towel, Gi or belt holds: These recruit more muscle fibers and are more BJJ specific. Given the angle of the grip, they involve a greater contraction of the finger flexors to hold onto the towel, gi or belt, plus they bring the thumb into action. A much better grip exercise than just holding the bar, but you can follow the same gradual progression principles as above.

2. Gripping an Opponent in Multiple Directions

Isometric holds give you a base of muscular endurance, although your opponent will rarely stay still. Here are four effective options:

• Gi-sleeve kettlebell swings: This is a great way to replicate playing spider guard and the unique hook you create with your fingers. Get an old gi, cut off one of the sleeves at the shoulder, and feed it through the kettlebell. Hold on to each end of the sleeve just using your fingers. To perform the exercise, pick a kettlebell weight that is 50% of what you normally use.

• Viking holds: Take a kettlebell in one hand and hold it upside down for time. (I was watching the series Vikings when I thought of this exercise and decided it mimicked a Viking holding an axe above the shoulder.) This is a great exercise for forearm and wrist strength as when the heavy end of the kettlebell is pointing up in the air you have to fight its movement with a strong grip. Practice this first for sets of ten seconds with a light kettlebell to get the hang of it. You don’t want to drop the kettlebell.

• Wrist rollers: This is an old school grip exercise that often gets overlooked, but it is fantastic at building a balanced muscular endurance in the finger extensor and flexor muscles. All you need is a stick, some rope, and a weight attached to the end. Start with a light weight (about one to two kilos). Hold your arms out straight at shoulder height. Use a twisting motion with your hands to wind the weight up to the stick. Then, reverse your twist and lower the weight in a controlled motion back to the floor. Whether you are twisting the stick by turning your hands toward or away from you, do the opposite on your next set to achieve balance.

3. Gripping and Pulling an Opponent Close to You

If your biceps and back are not strong enough to perform these movements repeatedly you have a weak link in the chain.

• Towel or gi pulling exercises: Options include placing a towel or gi over a pull up bar and perform pull ups or horizontal rows or placing a towel or gi through the handles of a cable machine, gripping the towel or gi, and performing seated rows. The beauty of this exercise is that you are incorporating grip work into your pulling exercises during your workout, making your time more effective. Ensure the reps are slow and controlled, two seconds up/in and two seconds down/back. Explosive reps will concentrate the work on the initial pulling motion, you want the muscles to work throughout the entire motion to build endurance.

• Isometric pull up holds: This replicates how you hold an opponent tightly to you, like when you’re on top in side control. Use a neutral grip, palms facing each other. Using gymnastic rings, a suspension trainer, or a towel or gi over a bar, pull yourself up and hold. Start with a horizontal bar with your feet on the ground and choose the body angle that allows you to perform holds of 30 seconds for 3 sets and build from there.

4. Pushing Away With a Flat Palm When Escaping

Though it doesn’t involve grip, this situation warrants training as it highlights the wrists and the need to strengthen them to avoid injury.

• Handstands: If you can hold your entire body weight on your hands for more than a minute, your wrists should be plenty strong. I perform sets with my feet against the wall and hold for time. My current goal is two minutes.

5. Pre-hab for Injury Prevention

In BJJ, your fingers can take a beating and you perform lots of hand closing. Therefore, it is important to strengthen the fingers and the opening motion of the hand.

• Finger tip push ups: By doing these on your fingertips, you’re placing your fingers under constant tension which will develop strength in the tendons. Get into a push up position with your knees on the floor. Spread your fingers out wide and press only the tips of your fingers and thumbs into the floor. Shift your weight onto your hands until you feel comfortable enough to then take your knees off the floor and get into a full push up. Perform a normal push up, except holding your weight in your fingers. When you can do 2 sets of 10, you should move your knees back until eventually you’ll be doing full fingertip push ups. When performing these, keep your fingers and thumbs as straight as possible and do not allow them to bend too much and put pressure on the joints.

• Banded finger extensions: This involves wrapping a rubber band outside your thumb and fingers, then opening your hand against the resistance. I found my bands through Ironmind. You will rarely open the hand against a high level or resistance so stick with high rep exercises. Choose a band that you can perform 50 continuous reps with, then build up to 100 reps before progressing to a thicker band. 1 set of 50-100 reps at the end of each grip workout should be sufficient.

Approaching Grip Training for BJJ

Remember you are not training to become a grip strongman. You’re trying to build strength and muscular endurance, not trying to develop maximum crushing strength. Therefore, don’t use overly heavy weights. Build up slowly and never work to exhaustion. Two to three focus exercises twice per week should be sufficient. Also when performing hangs, keep your shoulders engaged and never fully lock out your elbows. This reduces the strain on your joints.

“Why is specific grip training for BJJ so important? If your grips fail, all your technique goes out of the window. It becomes hard to execute anything.“

Performing these exercises in addition to your BJJ and strength and conditioning is going to give you better control over your opponent, allowing you to better execute your techniques, as well as help protect against injury in the hands, wrists, and elbows. But remember, while a strong grip facilitates technique in BJJ, it will never replace it. Technique comes first.

Check out these related articles:

• How to Build Grip Strength for BJJ
• Grip Strength for Lifters, Climbers, and Fighters
• The 3 Types of Grip Strength and the 8 Ways to Train Them
• What’s New On Breaking Muscle Today

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