We recently went to war with @knucklelocks
to prove what incredible fresh talent is in the UK scene right now, and you can view the whole show on YouTube! Click the link in our bio 📹
Here’s a clip from #WhenWorldsCollide
’s incredible balcony dive 😱
Tuesday at Fightcross North Lakes:
Muay Thai/ Boxing 6:30pm-7:30pm
INVERTED BAR HANGS🔥
This was my last set from this mornings gymnastics workout. My lats and abs are smoked!
Handstand Walk x 3
Rise from the Dead x 3
Forearm Stand x 3
DB Planche Hold 3 x 3 ten second holds
Ring Hollow Body 3 x 3 ten second holds
Flag - 10 attempts each side
Inverted Hangs 4 x 10 seconds
➡️check out my IG STORY to see some of the other movements. Give this one a try when you want a challenging different type of bodyweight workout.
Loved the chain sequence we did in training last week! May have to stick that headmare into my moveset 😄
Trunk Extensor Strength
BJJ requires physical attributes, such as:
Athletes who prefer training from various guard positions can require different levels of physical attribute. .
For example, Pass Fighters, will require more strength and isometric endurance in the trunk extensors because Guard fighters are attempting to break their posture and force them into trunk flexion.
A recent study by Lima et al. (2017), investigated biomechanical profiles of BJJ athletes with different combat styles.
One major finding was athletes whom were mainly Pass Fighters tended to have higher levels of Isometric strength in their trunk erectors. .
Training the erector spine can improve your isometric endurance and muscle strength, and make it more difficult for opponents to break your posture. .
The shown exercise is very simple, but effective and one of my favorites to improve strength and endurance in the erector spine musculature. .
Aim for the ability to hold this position for 2 minutes minimum.
Thank you @dr_nhan
for the video.
HOW TO PERFORM:
1️⃣Hips on an exercise ball stomach off
2️⃣Secure feet under something sturdy
3️⃣Lift the upper trunk parallel to floor
4️⃣Hold for as long as you can
5️⃣Rest & Repeat 3 times
🔀Challenge with difficulty levels shown .
Lima et al., 2017. Biomechanics Differences in BJJ athletes: the role of combat style. IntJSprPT. 12(1),67. .
These are the 4 steps to wrestling in college. Wrestle a lot and wrestle in the most important tournaments. Get good grades and excel academically first. Apply to a lot of schools and make sure your social media is clean.
Do you want to wrestle in college? Here I'll explain to you what it takes and what recruiters are looking for.
Here’s the full breakdown for technique. Practice is key!
This technique is called the Top Return Backside Cutback. Watch the videos to the left for the full breakdown.
What do you do when you can’t lift your opponent? Here I’ll show you a technique you can use against them.
Please don’t wear tank tops 🤦🏼♂️
We want to extend a huge thanks to our fans for making our final show of 2018 at @wintervilleldn
a huge success! We are so proud of our diverse, inclusive and incredibly talented roster and can’t wait to see what they do in 2019 🤩
Don't skip leg day! Stand firm in your work out! Be the outlaw of the gym! Join the Outlaw Nation! 💪💥🇺🇸👀
I’ll have to think about that one.
KB Conditioning Circuit:
1 round = 3x5 of each exercise on each side (should take roughly 3 minutes). -2 minutes active recovery light Airdyne or stance motion in between rounds.
Do 3 total rounds.
Going for a jog is enjoyable.
Exercising feels good.
Real conditioning is SUFFERING.
I live in that place where lungs burn, muscles scream, and the mind tries to rationalize giving up.
I thrive there.
If you’re willing to go there with me, be prepared to pay the price -
and reap the benefits. #gutcheck
Training will often get you into awkward positions that can challenge even the most flexible people. .
Preparing your hamstrings to be stretched and twisted into tight positions can help:
Improve your performance.
Reduce the chance of muscle strains.
Improve comfortability in some positions. .
Improving mobility not only requires stretching and mobility, work, but strength as well. .
Having a strong and robust muscle through it’s entire range of movement is important to maximize control and reduce chances of injury. .
This stretching technique combines stretching, mobility, and muscle activation, and is a nice way to improve your hamstring mobility before or after training.
HOW TO PERFORM:
1️⃣Loop band around your foot, keeping your other straight and flat on the ground
2️⃣Bring your leg up as high as you can.
3️⃣Bend and straighten your knee.
4️⃣Rotate your hip both directions.
5️⃣Pull leg across your body.
6️⃣Combine All of these Movements to stretch where you are most tight. 👍🏼👍🏼
Enjoy your new Hamstring Ranges of Motion