How to Teach an MMA Class

Muay Thai, Mixed Martial Arts, Jiu Jitsu Instructional Outline
Muay Thai
Class Structure:
Tuesdays: Instructional
1. 15 Minute Warm-up.
A. Jogging Around the room.
B. Jump Rope.
C. Footwork Drill.
2. 30-Minute Instruction.
Or
3. 15 Minute Instruction & 15 Minute Drill the technique.
4. 15 Minute Bag Rounds.
A. You can do bags, mitts, shields.
B. Have the students leave class sweating and breathing hard
*If it wasn't a particularly hard class (Lots of instruction) run a 5 minute conditioning session to finish the class.
*Footwork Drill serves several purposes.
1. Every student, NO MATTER HOW ADVANCED, needs to drill fundamentals EVERY DAY.
2. Whole class gets a Sport-Specific Warm-up.
3. Gives the instructor time to spend some 1-on-1 time with new students-Get to know them.
4. It gives the beginner something simple to learn right off the bat.
5. It will give you a pretty good foundation from which to assess what level the new student is at.
6. It offers a means for students to drill other techniques later in the class.
7. It can be interactive (2 Man Drills)-allowing students to get to know each other.
8. Allows the instructor to gauge the progress of each student in the class. You can tell when things start to click with people by the way they move.
Thursdays: Drill, Practical Application.
1. Drill the technique from Tuesday.
Or
2. Present technique that correlates with Tuesday's Class.
Ex. Hands Defense on Tuesday w. Kicks Defense on Thursday.
3. Sparring.
a. Try to implement the things you were working on in Tuesday's class into your sparring.
Ex. If you worked Defense on Tuesday, have one partner work defense for a round, then switch.
• I CANNOT EMPHASIZE THIS ENOUGH... SPARRING MUST BE VERY CONTROLLED. IF YOU CANNOT RUN CONTROLLED, SAFE SPARRING SESSIONS, DO NOT RUN SPARRING CLASSES. BE BIG ENOUGH TO RECOGNIZE THIS AND ADHERE TO IT.
Saturdays: Classes can be split into groups. Allow advanced students to spar if they want. Spend tons of time with beginners, going over BEGINNER things. DO NOT teach jumping, turning roundhouse kicks to beginners... No matter how tempting it is. There is a progression on kicks. Take beginners to the level they are competent, then leave off there.
Block 1 Hands
-Basic.
-Body.
-Inside / Outside.
-Power & Tempo.
Block 2 Kicks.
-Snap / Thrust.
-Skipping / Sliding.
-Jumping.
-1/2 Turning.
-Full Turning.
-Jumping & Turning.
-Defensive.
-Hollywood.
Block 3 Knees.
-Basic.
-Outside.
-Clinch.
-Power & Tempo.
-Advanced.
Block 4 Elbows
-Basic.
-Turning & Jumping.
-Advanced.
Block 5 Footwork.
-Forward, back, side-to-side.
-Pivot, Shuffle.
-Offense - Defense.
-Angles.
Block 6 Defense for punches
-Parrys.
-Close.
-Distance.
-Shoulders & Movement.
Block 7 Defense for Kicks.
-Leg Kicks.
-Head & Body Kicks.
Block 8 Clinch.
-Achieving Clinch.
-Clinch Styles & Transitions.
-Takedowns.
-Knees.
-Elbows.
Block 9 Clinch Defense
-Escapes.
Block 10 Man Drills
-There are currently 10 Man Drills.
Block 11 Blocks & Counters
-Block from Hands to Hand Counters.
-Blocks from Hands to Kick counters.
-Blocks form Kicks to Hand Counters.
-Block from Kicks to Kick counters.
-Leg Kick Blocks and Counters.
Block 12 Sparring.
-Offense - Defense.
-Kicks Only - Hands Only.
-Specific techniques.
-Free Spar.
MMA
Block 1: Wrestling
1. Takedowns
2. Takedown Defense
3. Throws
4. Breakdowns
5. Escapes
Block 2: Jiu Jitsu
1. Position
2. Escapes / Sweeps
3. Submissions
a. Chokes
b. Armbars
c. Sequential Series (Armbars, triangls, Omo Platas)
Block 3: Boxing
1. Punching
2. Defense
3. Footwork
Block 4: Kickboxing
*See Muay Thai Curriculum Above
Block 5:
1. Strategies
a. Tall Opponent
b. Cage work
c. Emergency
d. G n P
e. Center of Cage
Class Outline
I. 15 Minute Sport Specific Drills
1. Shadow Spar
2. Hands
3. Kicks
4. Knees
5. Elbows
6. Mix-it Up
7. Drop Step
8. Duck Walk
9. Shrimp
10. Shimmy
11. Stand-up
* These drills are done for the same reason Footwork drills are done every day. Fundamentals are key to long-term success. You also can get a good gauge of what your class needs work on by doing this EVERY DAY.
II. 15 Minute Instruction
III. 15 Minute Drill
IV. 15 Minute Train
Class structure
Mondays: Instructional
Wednesdays: Drill
*This is not a hard and fast rule, but I think it helps students retain information if they put things to actual application a few days after having learned it.
Jiu Jitsu
Block 1: Positions
Block 2: Beginner Sweeps / Escapes
Block 3: Beginner Submissions
Block 4: Submissions from positions
-Show several submissions that can be achieved from a certain position
Block 5: Same Submission from Different Positions
Block 6: Beginner Submission Defense
Block 7: Submission Transitions (Series)
-There are a TON of these- Pick a series of moves that can transition into each other, and you have a class outline
Block 8: Advanced Sweeps / Escapes
Block 9: Advanced Submissions
Block 10: Same Position Options
Pick any position (ex. Half Guard), review all escapes, subs, transitions, offense, defense, etc from that specific position)
Block 11: Jits for MMA
Block 12: LIVE Grappling
-Position Grappling
-Submission Grappling
-Endurance Grappling
-Situational Grappling
-King of the Mat
-Takedowns
-Escape vs Control
Boxing
1. Walk around and swear a lot. Make sure everyone knows you are the best boxing coach in town.
*Jokes, Jokes, Jokes
Instructor Notes:
Disguising Repetition: The same technique should be drilled HUNDREDS of times before students start to grasp the different nuances of it. This can become boring unless you change the drills.
Ex. Kick Shields, Thai Pads, Heavy Bags, Shadow Spar, can all be used for learning Roundhouse kicks.
Keeping it Fresh: There is a lot of material to cover. If you see some obvious areas that need to be covered, don't be afraid to do the same class near the last time you covered that material. However, if you can keep things on a rotation, that is best. That way, your advanced students can stay engaged with the material being covered.
Make it personal: Try to learn everyone's name. It helps to write them down, so if you can take a roll with attendance cards or something, you will learn it faster. I cannot tell you how many times I have been told that students thought it was awesome that they were addressed by their name, when they first started class.
If you have a hard time with someone's name, give them a nickname (Nothing embarrassing).
You should address them the minute they walk in the door. It helps make them feel like they belong.
Ask students how their day was. What did they learn in school? How was work? Engage parents. Ask how their son is doing in school. How can you help? This goes a LONG way with parents.
Look, Walk, and Act the part: Be professional in appearance and demeanor. Off color jokes are a gamble. Dave Johnson chased more people off by trying to be funny than he will probably ever know. There really is no need for that.
Wear a clean uniform, that doesn't smell funny, or have stains on it.
On that note, wear a uniform. Look like you are part of the staff. If you need some gym t-shirts, let me know.
Wear deodorant.

http://www.ultimatecombat.com
http://www.ucombat.com

Day in the Life of a Utah Mixed Martial Artist

I am often asked what it is like to be a Mixed Martial Arts fighter. There is a great deal of intrigue as to what it means to call yourself a 'professional athlete' of a fledgling sport- particularly in a conservative state like Utah. How do people treat you, and how is it you are able to make a living? Well, we took the liberty of having a budding Utah MMA star, chronicle his daily routine, in order to give us a peak inside of his day. I followed this fighter and wrote his thoughts and feelings down for him in hopes the reader will be able to glean some information as to what it is like to be a 'professional' fighter. I hope you find this article as informative, as I did. For clarification to the reader, the following words are mine, written on behalf of the fighter.
I wake up in the morning and get ready to head out for my daily jog. Visions of 'Rocky' movies flash through my mind as I drink my protein shake. Not quite the glass of raw eggs Rocky Balboa drank, but it sets the tone for a long day of training. A day that falls on the heels of another long day of training. In fact, we are on day 22 of 60. An eight-week training camp, preparing for another fight inside the cage. A fight can last mere seconds if things go as planned, or a grueling 25 minutes if the fight goes the distance. We always prepare for both, and everything in between. We size up our opponent, analyze his weaknesses and seek ways to finish the fight. Sometimes that strategy is to look for 'quick kills'. Others, a weakness is exposed as the fight progresses. Either way, our training regiment is based upon a script. A recipe for success, if you will. If plan A doesn't work, Plan B must be easily implemented. Then Plan C, and so on. Fighting is a physical chess match. For every attack, there is a counter. For every counter, there is a logical response. Sometimes, game planning is a matter of swaying from the logical, and finding weakness in your opponent's inability to do the same.
Day 22 begins much like the 21 days preceding it, aside from the fact that things progressively get more intense as you progress toward fight night. I prepare for all fights as though it were a UFC fight. If I don't get into that mindset, I will never make it onto the grandest stage of them all, the Ultimate Fighting Championship. As for now, it's Utah MMA-a well-respected area due to the quality of fighters. Utah Mixed Martial Arts is a hotbed for good fighters, and fight gyms. Many of them have blazed the trail for me, as it's much easier to get noticed by UFC scouts when they know you come from an area they have had success with in the past. Notable UFC fighters like Court McGee, Josh Burkman, Demarques Johnson, and Steve Siler all hail from the Beehive State. I am lucky to be a part of the Utah Mixed Martial Arts community.
The morning jog is not really for conditioning as much as it is to set the tone for the day. Jogging is a great way to prepare for a jogging match. It will do little for you inside the cage. It helps get the blood flowing, and allows for some meditation in the morning, preparing your mind for a long day of real preparation.
After the 3-mile jaunt (One that will become 5 miles before all is said and done), it's time for breakfast. Calorie counting becomes a big part of your day, as a healthy weight-cut is vital for success. Fruit and oatmeal are on the menu this morning. Portions are small, but feel like good fuel for the day. It is amazing how in tune you become with your body when you are putting it through the paces. You can actually feel how your body responds to the fuel you feed it when the training rounds get tough. Today's breakfast will be burnt in the weight room.
Before heading to the weight room, it's time to work the phone lines for potential sponsors. To be a professional fighter, it must be treated like a profession. Putting in an 8-hour day, is what professionals do. Since your body can only endure so much training, time spent increasing your profile, and pounding the pavement for sponsors is a necessary part of calling yourself a professional fighter.
I've got some good leads, and want to drop off some promotional material this morning. Giving a potential sponsor one of my walk-in T-shirts will hopefully make them feel like part of my team. I took the liberty of having a screen printer emblazon their logo on it, so they can see how much exposure they will get by sponsoring me. I have already discussed particulars with them, I just want to keep them emotionally invested in me. My call to see if they were in the office this morning was a success. I will head toward their office, but figure a couple cold-calls would be a productive use of my time before they would be available to meet with me.
I stop by the Marine, Army, and Navy recruiting offices. I've been told by the Air Force, they frown upon the fight game. Aside from that, I have no preference, but strongly believe the armed forces would be a hand-in-glove fit for me. I keep my nose clean, don't get into trouble, and attract fans of similar ilk. These are just the people military recruiters are looking for, and the demographic that follows me certainly fit into their target market.
The Marine recruiters recognized me as I walked through the door. They are fans! That's a great start. I told them I wanted to help them find recruits. I was well received by the Marines. They said they would arrange for a meeting with their superiors. Dealing with the government is always such a pain, but my foot was in the door.
The Army and Navy were not as enthusiastic. The Army said they were tight on budget, and the Navy just couldn't quite see how sponsoring me would result in more recruits. I told them both I would type up a proposal, demonstrating the benefits, and headed to my new potential sponsor's office.
I kept it brief, as he was obviously very busy. He seemed to really like the t-shirt, and promised he would get back to me later in the week. I thanked him for his time, and made sure to let him know I was on my way to make myself the best fighter I could be to represent his company inside the cage.
A power training circuit is what my trainer has on the agenda for this morning. It's time to get to work. After a quick warm-up, the insanity began. Before I knew it, my heart was pounding out of my chest, and I was sweating profusely. My coach was yelling words of encouragement that frankly fell on deaf ears. All I could think was that I wished he would get out of my face. His breath bore the stench of morning, and he obviously has missed a few workouts himself. He is teetering on being overweight, but you could see evidence that he once was an athlete. It is obvious he knows what he is talking about, but the fatigued brain conjures up thoughts like this. It tries to give you reasons to quit. Blaming my coach for not being in peak physical condition seems to be the excuse of the day.
Ultimately, I was able to put those thoughts to rest, and push through what was an exceptionally difficult training session. It's Thursday, and there are only two more days until I get a day off. Sundays are for rest and recuperation. Sunday is still two days away, however. Time to get back to work.
After a quick shower, and a tuna fish sandwich, it's time for some Jiu Jitsu training. It's 1:00 in the afternoon, and my Jiu Jitsu coach can only train during his lunch hour. I have to meet him at his office, where he has some mats stored away in the basement. We drill for about 45 minutes, then roll for another 15. It was an uneventful session. We pretty much know what I want to do on the ground, and repetition can be a bit tedious, but I know I will be able to execute my ground game in my sleep. I'm pretty sure I still can't even come close to legitimately tapping my instructor, but he lets me anyway. He gives up position, then I am usually able to make the most of it. I'm pretty sure if he didn't let me get superior position, I wouldn't have much chance getting there. I can't wait until I am that good.
I'm headed home for a quick nap, and a small snack. I always watch whatever film I have on my opponent before taking my nap. I tell myself it allows me to break him down subconsciously while I sleep. I don't know if there is any truth to that, but it doesn't hurt.
It's now getting to be evening time, and I head to my MMA gym. I always help my trainer teach his beginner classes. It is the best way I know of repaying him for his time invested in me, and I have learned a ton through teaching others. Plus, the students are my biggest fans, and I love to interact with them.
After teaching class, it's time to get down to business. My teammates have arrived at the gym, and you can tell they are looking forward to a physical sparring session. There is an unspoken understanding between us that if they don't give me their all, they are shortchanging me. I will need those hard-fought rounds in order to succeed on fight night. My trainer has discussed what we expect out of my opponent, and my teammates try their best to emulate him. When it starts to get down and dirty, they always fall back on their own fight styles. I know these guys, and they know me. My coach has to remind us to stick to the game plan, and even has to tell us to tone it down after one heated exchange.
In the end, we all agreed it was a good training session. It may sound strange, but this is how we show each other love. We punch each other in the face. A fighter understands those words. Anyone else would call you crazy. I know the harder they push me, the better teammate they are. Anyone who tells you fighting is an individual sport is wrong. It is a team effort, and unless you are fighting for a team, you are just brawling. Being a part of a team, and being beholden to your teammates for your acts and deeds, is what makes this sport noble. Knowing that you are letting your teammates down if you don't give it 100% is often what helps get you through training sessions. I truly love these guys, and I KNOW the feeling is mutual. They are some of the top Mixed Martial Artists in Utah, and it is a privilege to train with them. I will win for them. I MUST win for them. If I don't give it my all, I wouldn't be able to face them. They are here bleeding and sweating FOR ME. I have done the same for them. We spend time away from our families to allow another man punch you in the face. That, in and of itself, builds a camaraderie that is unmatched. That hug you see a fighter give to another fighter is more real than any other. It is a recognition of the sacrifices the other has made, and a true appreciation of their efforts. After our sparring session, we all give each other that hug, and part ways.
It's time to sit down with my trainer. He is truly a pioneer of Utah Mixed Martial Arts. He's been around since the beginning, and has seen many top Utah Mixed Martial Arts fighters come through his gym. He helps me in so many ways. As a fighter, ticket sales are important. He and his wife help me sell tickets to my fight. I get paid a percentage of my ticket sales, so this helps a lot. (Hopefully, one day, I will make it to the UFC, and I won't have to worry about ticket sales. It's a necessary evil, but one I would prefer not to have to worry about.) We also review curriculum for the beginner class, and ultimately finish off the night reviewing strategy for my fight. He has the round times out into 15-second increments. It is completely scripted, with contingencies for every possibility. Obviously we know the mayhem that ensues once the fight begins, but we want to dictate the action as much as possible.
By the time I leave the gym, I am exhausted. It's dark outside, and it feels like time for bed.
When I get home, I drink another shake. Just like the one I started the day with. I read a book about Dan Gable, one of my heroes. He has always been an inspiration to me. I like to read inspirational stories before going to bed. I always wake up charged and ready to hit it hard the next day.
Day 23 on my road to be at the top of the Utah MMA scene will require that I give it my all. I am ready.
Eric Wahlin is among a long line of Utah MMA athletes that have climbed from the ranks of Utah MMA star to the national stage. Mixed Martial Arts is more than a sport, it's a lifestyle. Hopefully this article will enlighten some young athletes contemplating a jump into the cage as to what it is REALLY like to call yourself a PROFESSIONAL Mixed Martial Arts fighter.
Of course, one day does not paint the entire picture, but what lessons can be drawn form Eric's story for a budding Mixed Martial Artist?
Here are my TOP TEN:
1. If you are going to call yourself a 'professional fighter, that means you put in a full days work.
2. There is much more to the business end of being a professional than meets the eye.
3. Relationships are everything. From trainers, to sponsors, to your fan base, nurturing relationships is of great value to budding fighters.
4. Your character, demeanor, and level of professionalism can pay dividends in many ways. Promoters want to book you. Sponsors want to sponsor you. Fans want to purchase tickets from you.
5. Hard work is essential. There are no shortcuts to the top.
6. Team mates can be a tremendous source of support, and although MMA is an individual sport, having a solid team behind you can be HUGE.
7. Healthy sleep and eating habits are vital to success.
8. While a fight may appear chaotic and hectic, game planning and strategy are important.
9. There is far more to training than just punching and kicking. Strength and endurance training are essential.
10. Being a fighter is not exactly a glamorous profession.
I hope this helps young fighters make the decision whether or not they wish to pursue a career in Mixed Martial Arts.

More information about how to get involved in competing in MMA is available athttp://www.ultimatecombat.com
Information about learning MMA can be found at http://www.ucombat.com

Humility, the Key to a Fighter's Success

Every budding fighter goes through what I call the 10-fight itch. Some experience it at 3 fights, others at 15, depending on how often they fight, but invariably, they experience it.
I liken it to a teenager that just got their drivers license. Teenage drivers are free to step out into the world and experience it first-hand, with no immediate supervision. They think they have the world by the tail, and really do think they know EVERYTHING.
As adults, we kind of sit back and laugh, knowing just how much they really don't know, and relish in the thought that they have some life lessons lying in wait for them. We try to be there for them when reality slaps them in the face, and are prepared to pick up the pieces when necessary.
I can always tell when this '10-fight itch' syndrome kicks in because the budding fighter will usually display one of the following behaviors;
1. They start to train on their own during class times. They think they already know the techniques that are being taught in class- therefore, they don't need to drill them.
2. They bring their friends to the gym and start teaching them outside of class. Giving them 'private lessons', rather than have them attend the normal classes.
3. Choose to skip class when the chief instructor is not in attendance that evening, as though they couldn't possibly learn from one of their peers, or perhaps benefit in someway by helping teach a class.
4. Decide they need to 'spar' rather than be in class, because drilling is a waste of time.
I could go on for days, but I'm sure you get the point. You have either seen this happen a kajillion times in the gym at which you train, or actually done this yourself at some point in your career.
I will spare the lecture about how incredibly disrespectful this behavior is to your instructor. You will understand that more fully when you actually become one.
What I do want to address here, is the disservice you are doing to yourself. As an instructor, I can honestly say I can count on one hand the amount of classes I have taught that I haven't learned something from myself. There is tremendous value in drilling. There is tremendous value in reviewing fundamentals. There is tremendous value in the repetition of movement.
I am yet to watch a fight at ANY level that I didn't not see some fundamental flaws demonstrated by one of the combatants at some point or another, whether it be a result of fatigue, or the chaos that a fight creates, or a lack of preparedness. I have NEVER seen a perfectly executed fight. On that basis alone, it is asinine to think you don't need to perfect fundamentals.
Why do fighters think they don't need that training? They lack humility. They begin to believe what all their friends are telling them about how awesome they are. They begin to look in the mirror and see a 'Pro fighter'-one who is far too advanced for 'beginner training'.
Don't get me wrong- confidence is great, and actually a necessary component for success for any great fighter. But if confidence comes without humility, it is just cockiness.
To have the HUMILITY necessary to take a class from someone you deem lesser experienced than you, with the hopes of gleaning something from it, or to take a class along side beginners with the hopes of spotting something they are doing wrong, in hopes of realizing some flaws in YOUR game, is the true test of how far you have become as a mature athlete.
It doesn't matter if you are in a serious 'training camp' for an upcoming fight. If there is a scheduled class on the calendar at the gym you train, YOU SHOULD BE IN IT. If you need to schedule extra time for your 'sparring' or 'advanced training' do it. But I cannot stress this next point enough; without the most incredibly sound fundamentals, all that 'advanced training' is worthless. If your fundamentals are so incredibly awesome that you do not need to improve them, I hope you have a world title belt around your waste- otherwise you might be kidding yourself. Even then... trust me, fundamental training should be an integral part of what you do each and every day.
In my gym, we start EVERY class (Beginner to advanced) with a simple footwork drill. We do it EVERY DAY, for the simple reason that EVERYTHING starts with your stance and your footwork. I don't care what fancy moves you learn after those two fundamentals, without a sound stance, and solid footwork, those 'fancy' moves will never be as great as they could be. They might look super awesome, but imagine how much better they would be if they had a solid foundation.
Additionally, a fight is very chaotic. A lot of things are happening all at once. Quickly you can get knocked out of position. Muscle memory from drilling and drilling that fundamental stance and footwork, allows your body to automatically return to that good posture just as quickly as you were knocked out of it.
The day you start thinking you no longer need this drilling, is the day you start your decline in advancing to the next level. No matter what level you are at. There is ALWAYS room for improvement, and it ALWAYS starts at the fundamental level.
Each and every new move you learn begins from the fundamental level. The second you take away any portion of the fundamental building block for that move, it will lose it's effectiveness.
Sparring:
I am going to take the theory of humility being a key factor in your success a step further. As you become an upper-tier athlete, and find yourself dominating your training partners-and the competition, you become less and less likely to find yourself in positions of inferiority... until you meet your match. How often does this happen to the top-level fighters, and they are like a fish out of water? Without exception that is the same fighter that I saw stuff a takedown on a beginner sparring partner just weeks earlier.
When you are sparring, the more advance student should ALWAYS yield to the lesser-experienced fighter... ALWAYS.
This is where you are going to have to trust me, because it is a hard concept for advanced athletes to comprehend at first... You will ALWAYS learn more from this experience, than if you best your training partners. (I should note, this is NOT a difficult concept for those who have mastered their craft. The best of the best get it).
Having the HUMILITY to allow your training partners to take you down the same amount of times you stuff their takedown, is the sign of an advanced student.
Having the humility to allow your partner to get that good punch to the face in without the immediate urge to retaliate is the sign of an advanced student.
It is the insecure fighter that feels he needs to show his training partners just how hard he can hit, or how many shots he can stuff. Knowing that you could have, but passing on the opportunity takes tremendous self-control, and self-confidence.
I know, a lot of you 'tough guys' think this is flawed thinking. How could you possibly get better this way? Don't we always have to push ourselves to the limits to achieve greatness? This simple answer is YES. Drill like your life depends on it. Condition like there is no tomorrow. Sharpen your mind with all you've got. Spar with humility and grace. Enter the cage with better skills from drilling, greater conditioning, and the sharpest mind, with humility and grace, and you will be unstoppable.

For more information about becoming the best fighter you can possibly be, read my BLOG at http://www.ultimatecombat.com, and for information about MMA classes, check our my gym website at http://www.ucombat.com

MMA Training & Diet Tips

Mixed Martial Arts Diet
Think of your image of a cavemen and what they would be able to eat prior to learning how to control fire. Certain raw foods that we cannot consume today, like raw poultry, could not be safely consumed and digested by our great ancestors either. Some diets promote high intakes of protein, especially chicken. High protein intake is essential, but chicken is not the only source of protein. Nuts happen to be rich in protein as well. So what does this mean I should eat? What do I recommend for a mixed martial arts diet?
As stated earlier, fruits, vegetables and nuts should be the foundation of a solid diet. Focus on water based fruits such as oranges instead of starchy fruits like bananas. Vegetables can be consumed in large quantities making the consumer feel full while not taking in a large number of calories. Nuts are where things get confusing. Most people first think of the peanut, which is easy to understand as it has the keyword "nut" in it. However a peanut is not a nut. Peanuts are actually beans. While the peanut does boast various benefits, all of these benefits can be found in true nuts (cashews, Brazilian nuts, walnuts, almonds... etc.). I recommend you get your nutrient boost from nuts instead of peanuts.
Going back to the caveman diet, which is largely considered a raw diet, products that must be processed before consumed should be ignored. This caveman style diet is so popular that it actually has a name, The Caveman Diet, or scientifically, it is referred to as a Palaeolithic Diet or in short Paleo Diet/Challenge. I suggest the basic guideline is that if the product must be cooked in any way, it is not acceptable in this diet. This is the reason that beans are not included, nor is poultry. Even red meat should be avoided. Dairy products from cheese to milk should also be minimized if not avoided entirely. If you have paid attention, you do not find uncooked peanuts in grocery stores, nor do you eat beans raw which is why peanuts/beans are dismissed.
Taking a trip to a Subway restaurant can help to illustrate what a meal should consist of. Order a salad with all the vegetables but no dressing or croutons and swap out the lettuce for spinach (only because spinach is healthier, nothing against lettuce). A single subway salad for me could be divided into three of my meals for the day, as I also eat a piece or two of fruit with each meal.
Nuts are generally snack food. You should grab a handful and walk away from the jar. Through a test in Europe, ten individuals were placed on this diet; the subjects were considered average weight people who did not exercise regularly. The subjects ate upwards of 11 pounds of fruits, vegetables and nuts a day to achieve the calories they needed to function. After ten days the average weight lost was ten pounds. Simple math shows that eating 11 pounds of food a day, the individuals lost about a pound a day. Adjust to see what works for you to reach your goals within your time frame.
Breakfast is the most important meal of the day.
The meal can be anything from a bowl of cereal to a glass of cold water. Putting something into your stomach to start your metabolism for the day is what's important.
Essentially, you want to stop your body from fasting which it has done overnight. That's why we eat breakfast not breakfest. The idea is to eat every 3-4 hours to prevent hunger.
When your body begins to starve is when people indulge and eat too much. I've heard the saying and do believe that, "Your mind is five minutes behind your stomach." This means that it takes roughly five minutes for your brain to realize your stomach is full. This is why it is suggested to eat slowly, so that you do not eat too much. If I am between meals and hungry, a trick I have found is to pour a large glass of water and quickly drink it. Your stomach will feel full and it does not know what has been consumed until it has been broken down, which takes time. In other words, immediately after consumption, your body does not know if it has consumed water or food. But I think that this diet is ideal for a fighters physique.

For more information on MMA in Utah, check us out at www.ultimatecombat.com or www.Combat.com

Mixed Martial Artists...Why Do they Do it?

Why do they do it?
As a former fight promoter, I was often approached by complete strangers who felt compelled to inform me, I look a lot taller on TV. Invariably, the second thing out of their mouth was, 'Where do you find these people?' As I try to stand up straight, so as to appear a little taller, I always struggle for an answer to that question. The short answer is... we didn't find them, they found us.
When we put our show on television 9 years ago, everybody told me we couldn't put on fights every week, because there just aren't that many fighters. Especially, in the reddest of the red states, Utah. They couldn't have been more wrong. I believe there is a little fighter in all of us.
Truth be told, if you were to try to stereotype a fighter based upon appearance or social standing, you would be completely wrong. We have had one of everything inside our cage. One wouldn't be terribly surprised to learn that policemen, firemen and ex-cons are drawn to the sport. But, what about an emergency room nurse, a physicist, a Boy Scout leader, multi-millionaire, and even a former LDS Bishop?
The latter was 45 years old, had 6 children, and fought under the moniker of 'Scrappy'. I will never forget this guy. He won his first fight and said he had never felt more alive. He got creamed his second fight, and we never saw him again. I later learned that he had a deal with his wife. She would allow him to live his dream until he lost. He lost his second fight, but found out what it was like to be alive again after years of going through the motions.
Getting punched in the face is feeling alive? I don't think that is exactly what he meant. I believe the events leading up to the fight are what he was referring to. The sleepless nights and hours of nervous preparation, the butterflies in your stomach, and hearing that cage door shut as you look across at your opponent who is going through the same thing you are. THAT is what he was referring to. And, yes, getting socked in your noggin and realizing it wasn't as bad as you thought it was going to be, is icing on the cake.
Others get into MMA to pursue greatness in what is arguably the fastest growing sport in America. We have seen many of them achieve that success over the years. Utah is full of tremendous athletes that love a challenge. What better way to challenge yourself then to go mano-a-mano with another great athlete?
This sport has evolved far beyond human cockfighting. Top athletes are now choosing this sport over more mainstream sports like football or baseball. Rather than fight for yardage and goal lines, they fight for position and dominance. Because it is a sport without a ball, it has taken some time for Americans to embrace it. But, I liken it to jumping out of an airplane... have you really lived until you've done it once?
This feeling of living beyond your normal boundaries can be exhilarating. It can make you feel young again, because you haven't had an adrenaline dump in years. That adrenaline dump may be just what the doctor ordered to kick start your happiness- To help you find that inner youthful spirit that has been lying dormant inside of you for years.
I have also had a personal experience of late that may help you understand the motives behind a person that may have passed their prime wanting to hop into the cage. I recently did a Juice Fast Diet. It is a diet I had heard a lot of fighters talking about. It seemed to have been the latest craze. The diet made me document what I was putting into my body. It made me conscious of everything I took in. Consequently, I became more acutely aware of my exercise regimen, what my body was and was not able to do physically, mentally, and emotionally. As a result, I have found myself living a much healthier lifestyle.
Many people are just looking for a regiment. They are looking for structure. They are looking for guidance in life. Training for a cage fight is a terrifying proposition to most people. But that terror can be the catalyst in MAKING you live a healthy lifestyle (Diet, sleep, exercise). I can think of no better motivator than to be as well prepared as possible through proper preparation.
Others are just plain a little nutty. They do it because they enjoy all the pomp and circumstance that surrounds the fight game. There is a bit of a 'rock star' experience that youngsters are drawn to.
In summary, top-level athletes looking to make a name for themselves in a growing sport, men experiencing a mid-life crisis, those looking for structure in their lives, and just plain adrenaline junkies... and everything in between, make up what are known as cage fighters.

For more information about fighting in Mixed Martial Arts, go to www.ultimatecombat.com or www.Combat.com

should Government Regulate MMA in Utah?

Mixed Martial Arts (MMA) in Utah, is a part of Utah culture. Fight Clubs had their origin in Utah. BYU students in Provo used to get together in basements and in desolate areas to slug each other in the face. The bouts were very disorganized in many ways, but the means by which they were put on, was very sophisticated.
These events pre-dated Facebook, so organizers of Fight Clubs had to be very creative in how they solicited fighters, and how they let spectators know when and where they could find the unsanctioned bouts.
As a result of the Federal Muhammad Ali Boxing Reform Act, the state of Utah deemed all unarmed combat sports that were not sanctioned by the Utah Athletic Commission or USA Boxing illegal. It was a Class B Misdemeanor to be a spectator at such an event, let alone promote or participate in one.
The obvious question here is... Why? Why is it illegal to punch a friend in the face, when it is perfectly legal to run at him as fast as you can, and slam him into the ground if he is carrying a ball? Sandlot football games can be found on any given Sunday on just about every high school football field. Some games are 'touch' football, where no tackling is allowed. These games typically see blocking that is on vicious blow after the next in effort to create a hole for your running back to run through. Others, it's anything goes. Seeing participants being carried to the parking lot for a visit to the emergency room, is not an uncommon occurrence.
A simple physics lesson reveals the danger of organized football to far exceed that of MMA. The velocity football players are making contact with one another, eclipses that of a punch. Those helmets do nothing more than protect the shell of a person. The impact on the brain is NOT DIMINISHED as it violently slams against a person's skull upon impact. Similarly, soccer players that 'Head' the ball at 40 miles per hour, do far more damage than a punch could inflict upon someone.
There are many brands of football, and they all eclipse MMA in terms of violent collisions. Rugby, Australian Rules Football, and even soccer often see violent collisions with very little padding.
What about Hockey? Go to nearly any Ice Rink in town, and you will find cute little girls spinning around in hopes they can become the next Nancy Kerrigan. That is, until the afternoon hockey leagues kick into high gear. Toothless combatants battle for possession of a puck, and aim to put it into the net-while flattening anyone who dare stand in their way.
Lacrosse and Water Polo are two fine examples of sports that seem to be able to regulate themselves with no government oversight, that have a great deal of contact, and are not mainstream.
Downhill Skiing, Auto Racing, Motocross, Skydiving, Repelling, Mountain Climbing, Spelunking, Rodeo, etc., etc., etc., ALL seem to be able to regulate themselves, with NO government interference, despite being FAR more dangerous.
Utah prides itself on having the greatest snow on earth, and a great deal of taxpayer money goes toward marketing our great ski industry. Not a day on the slopes goes by that ski patrol doesn't have to strap a person to a sled, and transport them off the side of the mountain. It is a very dangerous sport. The Ski resorts recognize that the safety of their patrons is paramount, so they institute rules and regulations that are strictly enforced in order to protect their own interests.
Why is it that Boxing, Kickboxing, and Mixed Martial Arts needs 'Big Brother' to look over them.
We will discuss Boxing in a moment. Let's take a look at what Mixed Martial Arts is. MMA is a combination of Boxing, Kickboxing, Wrestling, Jiu Jitsu, Karate, Tae Kwon Do, Kung Fu, among a litany of other 'traditional' martial arts.
Boxing and Kickboxing are regulated by the athletic commission. NONE of the rest are. Wrestling tournaments, Jiu Jitsu Tournaments, Karate, Tae Kwon Do, Kung Fu tournaments are held on any given weekend of the year in a gymnasium near you.
Wrestling pits two contestants against one another in a competition to pin the other's shoulders to the mat. Jiu Jitsu tournaments are won by getting your opponent to 'submit', or give up by twisting their arm in a direction it was not meant to go, or by choking them until the can no longer breathe without 'tapping out'. Karate, Tae Kwon Do, and Kung Fu tournament rules vary by promotion or organization, but typically points are scored by, striking your opponent before they can strike you. Usually strikes to the body are unregulated in terms of how hard you can hit, but strikes to the head are limited to avoid knocking your opponent out.
Injuries occur all the time in these competitions. The participants understand the risk, and know they are responsible for their own injuries. These are contact sports, and most people are able to deduce the fact that there is an inherent possibility of injury by participating in them.
If a person falls while downhill skiing, they do not turn to the state of Utah, and ask them to help them pay their medical bills. Most people understand it is the risk they take when participating in dangerous sports.
Eskrima, Arnis and Kali all refer to the same family of Filipino weapon-based martial arts and fighting systems. Kendo is a Japanese version of stick fighting, which incorporates weapons made of bamboo. Fencing is a well-known form of armed combat that is in the Olympics. All of these activities are one-on-one competitions that include striking, but actually include a weapon. Strangely, these sports are not regulated, because they are not 'unarmed combat'. Yet, somehow, they are able to regulate themselves, with no governmental interference, and have no recent deaths reported.
Those who regulate unarmed combat claim they are needed to:
1. Protect the public from unscrupulous promoters
2. Protect the safety of the fighters.
The reality of it is, this is a means to collect fees from the participants in these sports because they are not organized enough to prevent it, and these commissions offer little in exchange for these fees.
Any guess what the requirements for being a cornerman in any of these sports are? Paying your fee. What about a participant? Surely there must be proficiency requirements for fighters? Nope. Not a single one. Even judges and referees are not required to have any training under most commissions. Those that do require it, have no standardization, and offer little, to no, training.
Even if they were to offer that training... who would give it? Most members of commissions across the country were given that position as a favor from a political ally, offering no experience or knowledge, as they embark upon regulating a sport they know nothing about.
Utah Mixed Martial Arts, in particular, has a commission comprised of NOT ONE SINGLE PERSON who has any remote familiarity with the sports of MMA or Boxing. NONE of them had participated in the sport, in any fashion, prior to their appointment.
Let us examine how the commission protects the safety of fighters. In 2007, Eddie 'Flash' Newman had his promoter's license stripped from him for falsifying HIV test documents. When a friend of his couldn't coax the commission to reinstate Newman's license, he went to the legislator and had the entire commission fired, and replaced with all of his friends. His newly appointed commission reinstated Newman's license in short order.
Let us now examine how the Utah Athletic Commission 'protects the public' from unscrupulous promoters. In 2007, when the aforementioned legislator placed his friends in charge of the commission, he appointed his neighbor as Director. Nevermind that he had never seen a fight in his life, let alone had ANY inclination what rules he would use to govern the sport when he was apponted. It was merely 2 years later that he was allegedly caught stealing money from a local promoter. What did the promoter get for calling him out for stealing? He lost his license and was sent into exile, while the commission allowed the Director to remain in his position. No investigation. Nothing.
Let us now discuss Boxing. According to Wikipedia, Muhammad Ali Boxing Reform Act, which was enacted on January 1, 2000, was to address the following issues:
Congress noted through research that there were a number of problems with the sport of boxing, which needed to be changed to ensure the safety and protection of professional boxers. Listed are a number of discoveries made by Congress:
1. Professional boxing is not governed by any league, association, or any form of an established organization like majority of other professional sports.
2. The state officials are not ensuring the protection of the boxers and are not aware or informed of contracts boxers have agreed to.
3. Promoters are taking advantage of the sport by conducting dishonest business affairs. Promoters are not being punished due to some states being less strict about the legal terms that are stated in contracts.
4. There is no rating system provided to rank professional boxers thus ratings are subjected to manipulation by those in charge.
5. There has been a major interference in the sport by because of open competition by restrictive and anticompetitive bodies.
6. There are no restrictions placed on contracts that boxers agree to with promoters and managers. It is necessary to enforce a national contract reform which will guarantee the safety of professional boxers and the public from unlawful contracts and to enhance the integrity of the sport.
Congress wanted the Ali Act to make the following possible:
1) Ensure the safety and promote the welfare of professional boxers by eliminating dishonest transactions.
2) To provide help to State Boxing Commissions in regulating boxing events and boxing ratings.
3) To promote the sport of boxing honestly and mandate organization and business of the sport.
The rational behind the bill is understandable. There are ruthless people who prey on the weak, and take advantage of athletes. There are already safeguards in place to protect them, however. The Department of Commerce ad the Labor Commission already exists to regulate commerce and to guarantee labor standards are met within the state of Utah.
Fraud is aggressively prosecuted by the Attorney General's office. Why another layer of Government that is unnecessary?
The ONLY logical purpose of any Boxing or Athletic Commission would be to facilitate the final objective of the Muhammad Ali Boxing Reform Act-To help promote the sport. The only way that can be achieved would be to appoint those involved in the sport. They would have incentive to succeed, and the means by which to do it.

For more information about Utah Mixed Martial Arts, visithttp://www.ultimatecombat.com

Politics are a Lot Like MMA

Normally I write about things that are related to the sport of Mixed Martial Arts in Utah. After last week's election, I came to the conclusion that this election cycle saw more spilt blood than any MMA event I have ever seen.
Many view MMA as 'No-Holds-Barred', but that would be an inaccurate statement. The sport has evolved from its roots, and now has many rules that make the sport safe and more palatable to viewers.
This past political cycle saw the 'Rules' of politics be completely thrown out the window, and the result sees our country completely fractured, much like a broken arm from an arm bar. The campaign was barely palatable, and as the rules became less and less clear, many tuned out.
President Obama typically likes to present himself as a man with a great deal of composure. He debates, or fights, in a very civilized fashion... at least he used to.
Leading up to the presidential debates, both candidates took jabs at one another through commercials, and through the press. For the most part, they were civil in their criticism of one another on face. They left the dirty boxing to their Super Pacs, and political allies. And believe me, it got REAL dirty.
As the debates grew near, the lines had already been drawn in the sand. There were few REAL 'undecided' voters. There were some claiming to be, but it is a safe statement that 95% of the population had chosen their fighter.
Round 1 saw Romney, an underdog at the polls, but a heavy favorite in revenues raised, come out swinging. He felt he had to throw out a few 'Zingers' to put him on to a level playing field with the President. After all, everyone knows you have to KO the champ in boxing. Never leave it to the judges to decide your fate, when trying to dethrone the top dog. That is exactly what Romney did. He came out swinging for the fences. Obama tried to maintain his composure and weather the storm. Left hook, right uppercut... blow after blow, Romney landed shots. Obama peppered back with a jab here and there, but for the most part, they missed the mark.
The week following Round #1, saw the Romney camp running around with their hands raised high in the air as if they had already won the fight. They could not have been farther from the truth. Only rank amateurs think the first round is indicative of what a ten round fight is going to be like. Newcomers are often lured into a false sense of security when fighting out of their league with early success. Many times, that is just an experienced fighter, feeling you out-looking for weaknesses, and preparing to pounce when the time is right. What the Romney camp DID guarantee with their first performance was that NOW the gloves would come off!
Obama went back to his corner with the information he needed and changed is fight style. Prior to that point Romney hadn't taken a stand on just about anything, leaving Obama with few weapons to use against him. Now, he had allowed Romney to expose a few weaknesses, that would pay dividends for the champion in later rounds. Obama was no longer a counter puncher. He now had weapons, and he saw openings he could exploit. In the debates to follow, he came out punching. There was little, to no, defense from either contestant. Bombs got dropped left and right. Romney was overwhelmed. He had hopped into the ring with a wily veteran, and didn't have the tools to compete.
What was most intriguing was the Romney camp's inability to see their shortcomings. They literally went into Election Day, thinking they were ahead on the judge's scorecards. They forgot about the most important element of the fight that judges look for... Ring Generalship. Obama had it, Romney didn't.
Romney had everything in his favor; a faltering economy, unemployment rates that are through the roof, recent incidents overseas that made the Obama administration look bad. It was the way Romney handled each of those elements that lost him the fight. Additionally, he tried to 'act presidential' in the last debate, thinking this would sway the judge's opinion of him. In essence, he thought if he acted like he had won, they would believe him.
Romney's mishandling of crucial elements of the campaign can be summarized here:
1. Romney was too quick to try to land the knockout blow on Benghazi. He knew he had Obama on the ropes, and couldn't resist going for the quick kill. This made him appear too rash, and unfit for the office of President.
2. On the economy, Romney wanted the judges to believe he was a better puncher, but never threw a punch. He gave no details of his 'Plan' other than he had one, and it was going to be good... after the fight. Everyone likes a good after party, but we paid to see the fight.
3. In the end, Romney switching from southpaw to traditional on too many issues would be his undoing. In a fight, you've got to stick to the game plan, but more importantly, you have to HAVE a game plan.
In the aftermath of the election Romney continues to point fingers at the Obama camp, claiming they went outside the rules. A fight is won in the ring, not in the press room after the final bell has rang.
Obama's experience, perseverance, superior execution of his technique won him the election.
This election's winner is... FIGHTING OUT OF THE BLUE CORNER... BARRACK 'POTUS' OBAMA!!!!!!!!

For more super awesome words of wisdom from Mike Stidham, visithttp://www.ultimatecombat.com

Mixed Martial Arts Training-Building Blocks

Anderson Silva is arguably the greatest MMA fighter in the world today. Georges St Piere is often compared to him. They are both like watching skilled ballerina's performing the Nutcracker. They are poetry in motion, and they make everything look so easy. That is unless you were to watch what went into them being able to fight like that. The years of dedicated and regimented training that went into creating that seemingly ease of movement is worth exploring.
When learning the English language, we are taught our alphabet. Our first grade teacher spent many hours, teaching us how to properly enunciate each letter. Our parents helped us at home. This task seemed an unsurmountable at the time. With repetition, we became masters of reciting the alphabet. Now, we can spit it out fat will. How many of us, however, have gotten lazy with our speech, and don't enunciate as we did when we were children? How many of us haven't practiced the alphabet in recent years? Can you recite it forward and backward with perfect diction each and every time?
Much like footwork and a proper stance are the basis for becoming a great fighter, the alphabet is the basic building block for the English Language. Advanced linguists learn how to string those letters into words, then sentences. Soon, those monosyllabic words, become larger, and more difficult to pronounce, let alone use in a sentence. In time, we learn how to expand our vocabulary and mastery of the English language to turn those sentences into music or poetry. We learn the importance of proper spelling, grammar, pronunciation, punctuation, and even handwriting in order to communicate effectively. Orally, we learn to listen to other's words, to use voice inflection, and changing tones in order to deliver messages as intended.
THEN, the craziest thing happens. In our minds, we are masterful linguists... until your 5 year old comes home from school with her homework, and she can't properly say her R's. You dig down deep into your VAST well of knowledge and mastery of the English language, and cannot figure for the life of you why that precious little thing's R's sound like W's.
You patiently pull out flash cards, and begin to go over the fundamentals of sound that you had forgotten about. You haven't read a children's book in decades. It seems beneath you at first, but your love for your child drives you to suffer through it. Suddenly, after hours of repetition, and determination, 'The dog says Ruff' no longer sounds like the dog says Wuff'. You were able to communicate something to her that resonated to the point that her speech started to sound as it should.
This may have been a long-winded analogy, but comparing your martial arts training to something we all have endured is the best way I can explain the 'Building Blocks' that go into it. Without basic fundamentals, you will NEVER excel at those 'fancy' techniques you see the top level UFC fighters execute.
Interestingly enough, there are those who are very naturally gifted athletes that are able to perform some of these techniques. Jon Jones is a great example. He is the current UFC Light Heavyweight Champion. He was able to accomplish that feat in under 3 years of MMA training. He is, no doubt, a phenom. He deserves all the credit in the world for his accomplishment, and this article is, in no way, intended as an insult to him. I'm confident that in ten years, when he HAS learned the nuances of the game, he will agree with every word I say here. Much of his technique LOOKS like Anderson Silva. But it is not the same. Jones' fundamentals are unsound. He is a gifted athlete, that is able to emulate what he sees other do, yet cannot explain to you WHY he is doing it. Without having a complete understanding of the fundamentals, your capabilities are limited.
Here is where the water gets a little murky. Anderson Silva's fundamentals are COMPLETELY unsound as well. He often stands flat-footed, with his hands by his side, jutting his chin out, daring opponents to hit it. He does everything your coach would yell at you for doing your first day in class.
Anderson Silva is able to do that because he has already climbed the mountain, and has returned to the bottom with a complete understanding of what is at the top. He knows how to fight fundamentally sound, and has no learned how not to. This is very hard to understand without having taken that journey yourself.
Many young fighters try to skip the part about 'putting letters together, forming words.' They aren't interested in 'learning proper sentence structure, or the difference between a noun and a pronoun.' They want to recite poetry just like Anderson Silva.
Anderson Sliva, GSP, and the upper-echelon of great fighters painstakingly learned how to stand, move, block, strike from the most basic movements to what you see now. This didn't happen overnight.
Now, there is a dynamic of fighting that you just don't see in the analogy of the language arts. There are many facets to MMA fighting. Being tough, having great endurance, being mentally strong, psychologically fit, having a good work ethic, remaining injury free, good decision making, are just a few of them. ALL of these can be made better by paying attention to detail, and learning basic fundamentals of each. But, one punch can, one injury, one poor decision... can change everything. Many skilled fighters, that took those painstaking steps to be great, have failed when one of these variables presented themselves at an inopportune time.
A simple look at the all-time greats, however, prove that there are VERY few that have made it to the top without sound fundamentals. Very few have excelled at any craft without building the blocks necessary to succeed. Young fighters MUST first learn how to crawl before they can walk. They must learn how to walk before they can run, and run a great deal before attempting marathons.
OK, that was another lame analogy, but I wanted those who don't know much about language arts to catch my drift.
Properly learn your stance. Learn how to move properly. Learn the basic fundamentals of offense AND defense for each level of advancement. Learn that a jab is more than extending your arm in front of you, and hitting your opponent in the jaw. A proper jab requires the entire body to move in concert, making that movement quick, powerful, and accurate. Breathing properly, and relaxing your muscles are all components that take time to develop. It takes literally thousands of repetition before the first really good jab is thrown.
Learn the intricacies of ALL your techniques from a fundamental stand-point, then repeatedly drill them like your professional MMA career depends on it... because it

does.

For more information about Mixed Martial Arts training, log on to http://www.ucombat.com.
For information about Mixed Martial Arts competitions, visit http://www.ultimatecombat.com