To condition or not to condition, that is the question… Whether ’tis smarter for your body to strain under barbells and long distance runs, or ignore all that stuff and just focus on getting more mat time. This is NOT an article about general fitness, or about achieving a goal in another sport. If you want to run a half-marathon for the challenge, the endorphins, or the sense of achievement … [Read more...]
Inspiring!
I saw something amazing in the pool where I was hanging out after a workout today. First I noticed that there was a group of about 7 men jumping off the highest part of the diving tower, again and again. This wasn't a dinky little diving board 1 meter off the water. They were throwing themselves off the 5 meter board, which is high enough to make anyone's heart go pitter-pat. … [Read more...]
More On Concussions in MMA
Last week I published my contentious, 'Does MMA Make You Stupid' article. Since then there have been a few more developments on the concussion controversy, so I figured it was worth sharing the updates so as to keep you in the loop. UPDATE 1: STEPHAN KESTING ON THE NHB NEWS PODCAST Over the weekend I was contacted by Eddie Goldman, the Godfather of MMA, from the NHB News website and podcast. … [Read more...]
The Truth about Supplements – Everyone is Lying to You
When it comes to supplements for BJJ, or any other sport for that matter, almost everybody giving you advice is lying to you. Or at the very least, deluded by wishful thinking... And just to alienate even more people, by the term 'supplements' I'm including most vitamins, minerals, ergogenic aids, pre-workout drinks, post-workout shakes, homeopathic medicine, herbal concoctions, chinese … [Read more...]
20,000 lbs of snow and the true meaning of self defense…
This is a rather rambling post; in the words of Mark Twain, "I didn't have time to write a short letter, so I wrote a long one instead." First, and most importantly, I really hope that you had a great Christmas (or alternate celebration of your choice). And that you got to spend time with friends, family and loved ones. Next, congratulations on surviving the Mayan Calendar Apocalypse! … [Read more...]
How Not to Break Your Neck Doing Takedowns
There's no getting around it, all contact sports are inherently dangerous. And it's hard to have more contact in a sport than in MMA. Now it's true that MMA might not be the most dangerous contact sport - that dubious title could arguably go to boxing or pro football - but in the past few years there have still been been some very, very serious injuries in MMA related to takedowns... … [Read more...]
Preventing Achy Elbows (and Getting a Killer Grip)
A lot of grapplers have creaky joints, and tennis elbow and golfer's elbow are just two of the most common overtraining injuries you're likely to encounter at the club. Here's one grappler's solution to his grappling-induced elbow problems. … [Read more...]
Preventing & Treating Foot Injuries in Grappling
Here's a reader question that turned into quite the 3-way discussion.... Q: Hi Stephan, I twisted my foot badly around 18 months ago. I tore a load of ligaments and was out of action for a bit. … [Read more...]
‘Making Weight’ – The Effects of Dehydration on Physiological Functioning
Many combat sport competitors cut weight. Many fighters cut 20 or more pounds, and then rehydrate, trying to put most of those pounds back on between weigh-in and competition. … [Read more...]
Yoga for BJJ: A Personal Challenge
An individual seeking to become a complete martial athlete cannot afford to leave the ancient practice of yoga out of his/her training regimen. No other exercise addresses and develops as many physical AND mental attributes as yoga does. … [Read more...]
PERFECT PEAKING PART 2: Tapering and Peaking for MMA and Grappling Competition
By Stephan Kesting Originally published in Ultimate Athlete, June 2003 Introduction "Proper planning and preparation prevents piss-poor performance" - the 7 "P's" of the British SAS … [Read more...]
19 Tips on Lifting Weights for Martial Arts
In the not-so-distant past weight training was discouraged for martial artists. "It will make you slow", "it will make you muscle-bound", and "all you need is technique" were common opinions from the 'experts'. Times have changed! Athletes in almost every sport lift weights now. Coaches and trainers recognize that it will make their athletes stronger, faster, and more resilient to injury. It is … [Read more...]
Yoga for Grappling, the Secret of Champions
“I was relaxed doing yoga and this gave me the equilibrium to fight well” - Wallid Ismael commenting on preparing, and winning, his Jiu-jitsu match against Royce Gracie, December 1998 Introduction You don’t have to look far to find yoga in grappling. … [Read more...]
The Care and Treatment of Ringworm
What is Ringworm? Ringworm is actually a fungus, not a worm. The first symptom of ringworm is severe localized itchiness. Basically it starts out as a little, red, itchy pimple. Soon this grows to solid pink circles on the skin, usually between the size of a pimple and a quarter. … [Read more...]
Getting Big And Strong On A Vegan Diet
by Mike Mahler, RKC I thought that this article was a nice counterpoint to the usual nutrition-for-bodybuilding articles one reads in magazines and on the internet. While I am not a vegetarian myself it IS something that I respect and aspire towards. … [Read more...]
How to Cut and Make Weight
by Martin Rooney, MHS, PT, CSCS, NASM Have any of you ever watched a weight class fight in which one fighter looks far bigger and heavier than the other even though they weighed exactly the same amount the day before? … [Read more...]
Cauliflower Ears in Brazilian jiu-jitsu
Stephan's Note: this is a collaborative article, the material c0ming from a number of sources. TheFightworkPodcast says: Chances are that if you practice Brazilian jiu-jitsu, you know someone whose ears look like Baret Yoshida’s. Cauliflower ear is caused when the ear receives a blow that shears away the ear’s cartilage from its overlying perichondrium. Liquid fills the new space between the … [Read more...]
Michael Jen BJJ Interview
Stephan's Note: Michael Jen is a BJJ Black Belt based in Northern California. He's contributed a LOT to the art via his videos, seminars and forum posts, so I was glad to get his input on improving your BJJ skills (and it turns out that it's all YOUR responsibility). … [Read more...]
No cauliflower for you!
Some grapplers think that cauliflower ears are a status symbol. Others think that it's gross. Some people can train for 20 years and still have perfectly shaped ears. Others need to wear headgear all the time or their ears start getting lumpier and lumpier. … [Read more...]
Don’t make this classic training error!
About 10 years ago I was talking to a pioneer of early MMA. This fighter trained all the time, even between fights. But whenever he had a fight coming up he'd go absolutely mental and grind himself down into an exhausted mess. … [Read more...]