Welcome back, scholars. As someone who trains daily, here's my tenets & principles on how to get into MMA and be a force to be reckoned with. This connects to previous blogs.
6'4 & taller - Heavyweight
6'0 to 6'3 - Light Heavyweight
5'11 to 6'0 - Middleweight
5'10 to 6'0 - Welterweight
5'9 to 5'7 - Lightweight
5'6 to 5'3 - Featherweight
5'3 & below - Bantamweight
If your body fat is above 15%, get bone thin, losing both muscle and fat & build a base of lean muscle.
- Start working out and eating clean daily. Do this every single day for 6 months, no off day and no cheat day. If you can't do that, you're undisciplined and a failure.
- Building your regimen and having a caloric intake
Increasing your caloric intake but eating properly and holistically & zero days off from exercise with at least 2 workouts a day. No junk food. You want to start your workout regimen with incorporating these daily:
- Cycling
- Swimming
- Sprinting
- Rucking
- Weightlifting
- Powerlifting
- Calisthenics
- Sports
- Isometrics
- Plyometrics
- IHT training
- V02 training
- Watch film & neuroplasticity
Watching film of elite grapplers and elite strikers and watching it as education, information & entertainment with the 2 holding the heaviest weight. Read more, meditate more, learn different languages, get that degree, start speaking more and debating more. Good for your brain and take the big 3 brain supplements, Cerebrolysin, Lion's Mane and Cacao.
- Tactical Training and Mental Conditioning
Military & Martial Arts go hand & hand. I say don't get into MMA after you've completed SOF Prep Academy, Police Academy & JSMOTC if you haven't went to the military and also get into athletic training as mentioned earlier, this is a must. America has a testosterone issue, take a light TRT cycle, then after a year so keep your diet up, take ZMA, Maca Root, Bitter Kola, Beta Alanine, Black Seed Oil, Krill Oil, Fish Oil, Cod Liver Oil, Ceylon Cinnamon, Milk Thistle, 2 Salads a day, Eggs 5 times a week, Miso Soup daily, Red Meat, Oysters and Fish 4 times a week and L-Carnitine to maintain natural testosterone and muscle & don't start juicing and instead start taking Vitamin B12 IV shots and Creatine tablets. Here's the routine:
Weekly Schedule:
Monday: Speed Endurance
4x200m at 90% effort with 3 minutes rest
2x300m at 85% effort with 5 minutes rest
Wednesday: Speed Work
6x60m sprints at 95-100% effort with 3 minutes rest
4x150m at 90% effort with 4 minutes rest
Friday: Lactate Threshold
3x400m at 80% effort with 6 minutes rest
2x500m at 75% effort with 8 minutes rest
Swimming Training Routine:
Tuesday: Endurance
10x100m freestyle with 30 seconds rest
5x200m mixed strokes with 1 minute rest
Thursday: Speed and Technique
8x50m sprints with 1 minute rest
4x100m IM (Individual Medley) with 2 minutes rest
Saturday: Long Distance
1x1000m freestyle at a steady pace
4x200m backstroke with 1 minute rest
Intermittent Hypoxic Training (IHT):
Monday, Wednesday, Friday:
5 minutes breathing low-oxygen air (10-14% O2) followed by 5 minutes normal air, repeated for 1 hour
Use a hypoxic generator and mask
Monitor with a pulse oximeter to ensure blood oxygen saturation drops to 80-85% during hypoxic intervals
Rucking Training Routine:
Tuesday, Thursday:
3-5 miles with a 30-40 lb rucksack
Maintain a pace of 15-20 minutes per mile
Include hills and varied terrain for added difficulty
Cycling Training Routine
Weekly Schedule:
Monday: Endurance Ride
2 hours at a steady pace (60-70% max heart rate)
Wednesday: Interval Training
5x5 minutes at high intensity (85-90% max heart rate) with 5 minutes rest
Friday: Long Ride
3-4 hours at a moderate pace (70-80% max heart rate)
Powerlifting Training Routine:
Tuesday, Thursday, Saturday:
Squat: 5x5
Deadlift: 5x5
Bench Press: 5x5
Overhead Press: 5x5
Pull-Ups: 3x10
Accessory Work: Core exercises, mobility work
TRT Cycle (Testosterone Replacement Therapy)
6-Month Cycle:
Weeks 1-12:
Testosterone Enanthate or Cypionate: 200-250 mg per week
Arimidex (Anastrozole): 0.5 mg every other day to manage estrogen levels
Weeks 13-24:
Continue Testosterone Enanthate or Cypionate: 200-250 mg per week
Adjust Arimidex dosage based on blood work
Regular blood tests every 4-6 weeks to monitor hormone levels and adjust dosages as needed
Daily calisthenics:
- 100 diamond pushups
- 100 crunches
- 100 russian twists
- 100 sit-ups
Daily weightlifting:
- 6x4 120 lb ankle strap exercises
- 7x4 160 lb cable fly reps on left arm
- 7x4 160 lb cable fly reps on right arm
- 5x4 50 lb dumbbell walks on both arm
Daily cardio:
- 4 mile walk
- 5 minutes on elliptical
- 5 minutes on treadmill
- 1 mile swim
Daily miscellaneous:
- 5x3 tire lifts
- 30 minutes archery
- 30 minutes with iron sights
- 30 minutes with red dot
- Cleaning, reloading, ceasefire, concealed carry and dry fire training
Then after this, you adjust your vitamins.
- Take up soccer and basketball
For cardio reasons and soccer is centered around leg abilities from strength, power, conditioning, precision and agility.
- Taking vitamins
The American Diet is so damaged that it stops testosterone therefore get prescribed TRT to regulate for a year. I didn't need it but the average man is full of estrogen. Stop the pre-workout and caffeine. Take 2 creatine tablets a day, 1 ZMA tablet, 2 Maca Root tablets, 2 L-Carnitine tablets, Vitamin K, Vitamin D3, Inositol, Marine Collagen, Beta Alanine, ACV, Sea Moss & Alpha Brain once a day. Watermelon, Ginger & Soursop in the morning. Along with your healthier diet, incorporate Chlorophyll Water, Aloe Vera Juice, Earl Grey Tea, Celery Water, Watercress Juice, Homemade Beet Juice, Pickle Juice, Homemade Lime Juice and Homemade Pineapple Juice. A few teaspoons of Black Seed Oil, Castor Oil, Krill Oil, Extra Virgin Olive Oil, Cod Liver Oil & Fish Oil also go a long way. Adopt the diet of the Mediterranean & Rastafarian People with an appropriate and medium amount of meat such as lamb, salmon, venison, elk, bison, beef, bass & trout.
Now, back to martial arts solely. Here's a scenario that happened Tuesday, November 12th, 2024.
I'm going against an aggressive fighter mainly a striker proficient in Korean Kickboxing with questionable fight IQ. My thing as far as stance is either Pendulum (Soviet Style Boxing), Thai or Dutch guard so I'm exploiting him. Countered him with a left hook, he's down on one knee like Kaepernick, I soccer him him in the body about a good 4 times, those kick resemble the sound of a baseball bat. He falls, I'm in stack guard and I throw some strikes, you start to see his nose run like a faucet and blood is just leaking. I let him get up, now a push kick to the knee, a punt directly to the gut.
Now I get him in Thai Clinch, left elbows between the eyes, pinned that left elbow to his face, fakes a bob and does a spinning back elbow to his jaw. Get him back to Thai Clinch with my left leg between the calves and behind the left calf, pull him to the middle of the ring and a judo throw overhead now I'm in side saddle to get in a scarf hold submission like an anaconda vise, got him in and tapped him out. That was an easy, effortless hard sparring session. Let's start with grappling:
- Brazilian Jiu-Jitsu
Probably the most famous martial art on the planet is one of the most useful, BJJ is a staple no matter the style whether it's Eddie Bravo's 10th planet Jiu-Jitsu, American Jiu Jitsu, Guerrilla Jiu Jitsu and the famous, Gracie Jiu-Jitsu.
Let's get into the fundamentals and cover basic, intermediate and advanced techniques:
Guard Passes:
- Knee Slice Pass: A powerful pass that involves slicing your knee through the opponent’s guard.
- Torreando Pass: Also known as the bullfighter pass, it involves controlling the opponent’s legs and moving around them.
- Over-Under Pass: Controlling one leg over and one leg under to pass the guard.
Sweeps:
- Scissor Sweep: Using your legs in a scissor motion to off-balance and sweep the opponent.
- Flower Sweep: A dynamic sweep that uses a combination of leg and arm movements.
- Hip Bump Sweep: Using your hips to bump and sweep the opponent from guard.
Escapes:
- Bridge and Roll: A fundamental escape from mount by bridging and rolling the opponent.
- Shrimping: A movement to create space and escape from various positions.
- Technical Stand-Up: A method to safely stand up from the ground.
Advanced Guard Passes:
- Leg Drag Pass: Dragging the opponent’s leg across your body to pass the guard.
- X-Pass: A dynamic pass that involves stepping over the opponent’s legs.
Advanced Sweeps:
- De La Riva Sweep: Using the De La Riva guard to off-balance and sweep the opponent.
- Butterfly Sweep: Using butterfly hooks to lift and sweep the opponent.
Advanced Escapes:
- Elbow Escape: Escaping mount by using your elbows to create space.
- Inversion Escape: Using inversion to escape from bad positions.
- Body Lock: Controlling the opponent’s torso to prevent strikes and set up takedowns.
- Underhook/Overhook: Controlling the opponent’s arms to gain leverage and control.
- Collar Tie: Controlling the opponent’s head and neck to set up attacks.
- Positional Control: Maintaining dominant positions like mount, side control, and back control.
- Pressure: Applying constant pressure to wear down the opponent and create openings.
- Flow Rolling: Practicing smooth transitions between techniques to improve fluidity.
- Double Leg Takedown: A fundamental wrestling takedown adapted for BJJ.
- Single Leg Takedown: Targeting one leg to off-balance and take down the opponent.
- Hip Toss: Using the hips to throw the opponent over.
- Inside Trip: Tripping the opponent’s leg from the inside to take them down.
Chokes:
- Rear Naked Choke: A choke applied from the back.
- Guillotine: A choke applied from the front, often from guard or standing.
- Triangle Choke: Using the legs to choke the opponent from guard.
- North South Choke: a laying inverted choke where the choke is applied where your opponent's head is facing North to you while your body is vertically South.
- Arm Triangle: arm choke where the opponent lays, put the bicep around the neck and forearm mounts the head to apply pressure.
Joint Locks:
- Armbar: Hyperextending the opponent’s arm.
- Kimura: A shoulder lock that can be applied from various positions.
- Americana: Another shoulder lock, often applied from side control.
- Tarikoplata: The Tarikoplata is a variation of the kimura lock, also known as the double-wristlock or gyaku ude-
Leg Locks:
- Heel Hook: A dangerous leg lock targeting the heel and knee.
- Straight Ankle Lock: Attacking the ankle joint.
- Kneebar: Hyperextending the knee joint.
- Toe Hold: A toe hold is a leg attack where the attacker uses a figure 4 grip to twist the opponent's foot. The attacker holds the end of the opponent's foot with one hand, loops their other hand under the shin, and grabs their other arm near the wrist. The toe hold can be used as a submission, transition, or to lead to other leg-based submissions.
- Closed Guard: Controlling the opponent with legs wrapped around their waist.
- Open Guard: Using legs and grips to control the opponent without closing the guard.
- Half Guard: Controlling one of the opponent’s legs while keeping the other free.
- De La Riva Guard: A versatile guard using hooks on the opponent’s legs.
- Butterfly Guard: Using butterfly hooks to control and sweep the opponent.
- Full Mount: Sitting on the opponent’s chest with knees on the ground.
- Side Mount: Controlling the opponent from the side.
- Back Mount: Controlling the opponent from behind with hooks in.
- S-Mount: A variation of the mount with one leg up and one leg down.
- MCMAP
Marine Corps Martial Arts Program
Basic Techniques (Tan Belt)
Stance and Movement:
- Basic Warrior Stance: Feet shoulder-width apart, knees slightly bent, hands up to protect the face, and weight evenly distributed.
- Footwork: Light on the feet, using small steps to maintain balance and readiness to strike or defend.
Basic Strikes:
- Lead Hand Punch: A quick, straight punch aimed at the opponent’s face or body.
- Rear Hand Punch: A powerful straight punch delivered with the rear hand.
- Vertical Elbow Strike: An upward elbow strike aimed at the opponent’s chin or body.
- Front Kick: A straightforward kick aimed at the opponent’s midsection or face.
Basic Throws and Takedowns:
- Leg Sweep: Sweeping the opponent’s leg to off-balance and take them down.
- Hip Throw: Using the hip to lift and throw the opponent over.
Basic Grappling:
- Arm Bar: A joint lock that hyperextends the opponent’s elbow.
Rear Naked Choke: A chokehold applied from behind the opponent.
Intermediate Techniques (Gray and Green Belts):
Advanced Strikes:
- Hook Punch: A circular punch targeting the side of the opponent’s head or body.
- Uppercut: An upward punch aimed at the opponent’s chin.
- Knee Strike: A powerful strike delivered with the knee, often aimed at the opponent’s midsection or head.
Combination Techniques:
- Jab-Cross-Hook: Combining punches to keep the opponent guessing.
- Front Kick-Roundhouse Kick: Using a front kick to create distance and following up with a roundhouse kick.
- Elbow-Knee Combo: Combining an elbow strike with a knee strike for close-range effectiveness.
Intermediate Throws and Takedowns:
- Shoulder Throw: Using the shoulder to lift and throw the opponent over.
- Double Leg Takedown: Grabbing both of the opponent’s legs and driving them to the ground.
Intermediate Grappling:
- Guillotine Choke: A chokehold applied from the front, targeting the opponent’s neck.
- Triangle Choke: A chokehold using the legs to trap the opponent’s neck and one arm.
Advanced Techniques (Brown and Black Belts)
Complex Strikes:
- Spinning Back Fist: A spinning strike using the back of the fist to hit the opponent.
- Flying Knee: A jumping knee strike aimed at the opponent’s head or body.
- Axe Kick: A high, downward kick aimed at the opponent’s head or shoulder.
Advanced Combos:
- Jab-Cross-Spinning Back Fist: A combination that mixes punches with spinning strikes.
- Front Kick-Side Kick-Spinning Hook Kick: Combining different kicks to keep the opponent off balance.
- Hook-Cross-Elbow Strike-Flying Knee: A close-range combination that ends with a powerful flying knee.
Advanced Throws and Takedowns:
- Suplex: Lifting the opponent from behind and throwing them over your shoulder.
- Fireman’s Carry: Lifting the opponent over the shoulder and throwing them to the ground.
Advanced Grappling:
- Kimura Lock: A shoulder lock that applies pressure to the opponent’s shoulder joint.
- Omoplata: A shoulder lock using the legs to trap the opponent’s arm.
- Greco Roman Wrestling
Every skilled MMA fighter understands you need to be a Swiss Army Knife in MMA, grappling needs to be your staple similar with intelligence, math, history, logistics, politics and literature are the 5 you must master to be even entry level smart.
Let's get into the fundamentals and cover basic, intermediate and advanced techniques:
Basic Techniques:
Stance and Footwork:
- Stance: A solid stance is crucial. Wrestlers typically use a staggered stance with one foot slightly ahead of the other, knees bent, and weight balanced.
- Footwork: Movement should be smooth and controlled, maintaining balance and readiness to attack or defend.
Grips and Holds:
- Over-Under Grip: One arm under the opponent’s arm and the other over their shoulder.
- Body Lock: Wrapping both arms around the opponent’s torso, often used to set up throws.
Basic Throws:
- Arm Throw: Using the opponent’s arm to leverage and throw them over your shoulder.
- Hip Toss: Using your hip as a pivot point to throw the opponent.
Intermediate Techniques:
Advanced Grips:
- Two-on-One Grip: Controlling one of the opponent’s arms with both of your hands, limiting their movement.
- Underhook: Getting your arm under the opponent’s arm and - controlling their upper body.
Intermediate Throws:
- Belly-to-Belly Suplex: Lifting the opponent from the front and throwing them over your head.
- Lateral Drop: Using a side-to-side motion to throw the opponent.
Takedowns:
- Reverse Head and Arm Crunch: From a pinch headlock, stepping deep and twisting the opponent over your leg
Advanced Techniques
Complex Throws:
- Greco-Roman Lift: Lifting the opponent off the ground and throwing them backward.
- High Amplitude Throws: Throws that involve lifting the opponent high off the mat before executing the throw.
Chain Wrestling:
- Combining Moves: Linking multiple techniques together in quick succession to keep the opponent off balance.
- Counter Techniques: Developing the ability to counter the opponent’s moves effectively.
Advanced Defense:
- Sprawling: Quickly dropping your hips to the mat to counter a takedown attempt.
- Hand Fighting: Using hand movements to control the opponent’s arms and set up your own attacks.
- Judo
The most athletic martial art of them all, requires superhuman explosiveness and techniques. As I call it "high octane wrestling"
Basic Techniques
- Ukemi (Breakfalls):
- Mae Ukemi: Forward breakfall.
- Ushiro Ukemi: Backward breakfall.
- Yoko Ukemi: Side breakfall.
- Zenpo Kaiten: Forward roll breakfall.
Nage Waza (Throwing Techniques):
- O Goshi: Major hip throw.
- Ippon Seoi Nage: One-arm shoulder throw.
- De Ashi Harai: Advanced foot sweep.
- Osoto Gari: Major outer reap.
- Katame Waza (Grappling Techniques):
- Kesa Gatame: Scarf hold.
- Yoko Shiho Gatame: Side four-quarter hold.
- Kami Shiho Gatame: Upper four-quarter hold.
Intermediate Techniques
Nage Waza (Throwing Techniques):
- Uchi Mata: Inner thigh throw.
- Harai Goshi: Sweeping hip throw.
- Tai Otoshi: Body drop.
- Sasae Tsurikomi Ashi: Propping and drawing ankle throw.
- Katame Waza (Grappling Techniques):
- Tate Shiho Gatame: Mounted four-quarter hold.
- Kuzure Kesa Gatame: Modified scarf hold.
- Juji Gatame: Cross arm lock.
- Shime Waza (Choking Techniques):
- Hadaka Jime: Rear naked choke.
- Okuri Eri Jime: Sliding collar choke.
- Kataha Jime: Single wing choke.
Advanced Techniques
Nage Waza (Throwing Techniques):
- Tomoe Nage: Circle throw.
- Sumi Gaeshi: Corner reversal.
- Ura Nage: Rear throw.
- Kata Guruma: Shoulder wheel.
- Katame Waza (Grappling Techniques):
- Sankaku Jime: Triangle choke.
- Ude Garami: Entangled arm lock.
- Kata Gatame: Shoulder hold.
- Combination Techniques:
- Renraku Waza: Combining multiple throws in succession.
- Kaeshi Waza: Counter techniques to opponent’s attacks.
- Catch Wrestling
An underrated art yet a classic and fundamental.
Basic Techniques
Stance and Movement:
- Stance: A low, balanced stance with knees bent and weight distributed evenly.
- Movement: Staying light on your feet, ready to shoot for takedowns or defend against attacks.
Grips and Holds:
- Collar and Elbow Tie-Up: A fundamental grip where one hand grabs the opponent’s collar and the other grabs their elbow.
- Double Wrist Lock (Kimura): A powerful grip used for control and submissions.
Basic Takedowns:
- Single Leg Takedown: Grabbing one of the opponent’s legs and driving them to the mat.
- Double Leg Takedown: Grabbing both legs and lifting or driving the opponent to the ground.
Intermediate Techniques
Advanced Grips:
- Underhook: Getting your arm under the opponent’s arm to control their upper body.
- Head and Arm Control: Controlling the opponent’s head and one arm to set up throws or submissions.
Intermediate Takedowns:
- Head and Arm Takedown: Using the head and arm control to throw the opponent.
- Duck Under: Slipping under the opponent’s arm to get behind them for a takedown.
Submissions:
- Leg Locks: Techniques targeting the opponent’s legs, such as the heel hook or toe hold.
- Neck Cranks: Applying pressure to the opponent’s neck to force a submission.
- Folkstyle Wrestling
A foundation of high school and collegiate wrestling.
Basic Techniques
Stance and Movement:
- Stance: A low, balanced stance with knees bent and weight distributed evenly. This stance allows for quick movements and stability.
- Movement: Staying light on your feet, ready to shoot for takedowns or defend against attacks.
Takedowns:
- Single Leg Takedown: Grabbing one of the opponent’s legs and driving them to the mat.
- Double Leg Takedown: Grabbing both legs and lifting or driving the opponent to the ground.
- High-Crotch Takedown: A variation of the single leg where you grab higher on the opponent’s leg.
Escapes:
- Stand-Up: Quickly standing up from the bottom position to escape the opponent’s control.
Sit-Out: Sitting out and turning to face the opponent to escape.
Hip Heist: Using a hip switch to create space and escape.
Pins:
Half Nelson: Using one arm to control the opponent’s head and the other to control their arm, turning them onto their back.
Cradle: Locking the opponent’s head and leg together to roll them onto their back.
Intermediate Techniques
Advanced Takedowns:
- Fireman’s Carry: Lifting the opponent onto your shoulders and throwing them to the mat.
-;Duck Under: Slipping under the opponent’s arm to get behind them for a takedown.
- Ankle Pick: Grabbing the opponent’s ankle and pulling it to take them down.
Reversals:
- Granby Roll: Rolling to escape and reverse the opponent’s control.
- Switch: Quickly switching positions to gain control over the opponent.
Riding Techniques:
- Spiral Ride: Using a spiral motion to control the opponent from the top position.
- Leg Ride: Using your legs to control the opponent’s hips and legs.
Near Fall Techniques:
- Tilt: Tilting the opponent to expose their back and score near fall points.
- Turk: Using your leg to turn the opponent onto their back.
Advanced Techniques
Complex Takedowns:
- Inside Trip: Tripping the opponent’s leg from the inside to take them down.
- Outside Trip: Tripping the opponent’s leg from the outside.
- Throw-by: Using the opponent’s momentum to throw them by and take them down.
Chain Wrestling:
- Combining Moves: Linking multiple techniques together to keep the opponent off balance.
- Counter Techniques: Developing the ability to counter the opponent’s moves effectively.
Advanced Pins and Submissions:
- Cross-Face Cradle: Using a cross-face grip to lock the opponent’s head and leg together.
- Power Half Nelson: A stronger variation of the half nelson for turning the opponent.
Advanced Riding and Control:
- Leg Turk: Using your legs to control and turn the opponent.
- Cross-Body Ride: Using your body to control the opponent from the top position.
- Pankration
An ancient martial art system.
Basic Techniques
Striking Techniques:
- Straight Punch: A direct punch aimed at the opponent’s face or body.
Hook: A punch delivered in a circular motion, targeting the side of the opponent’s head or body.
- Uppercut: An upward punch aimed at the opponent’s chin.
- Jab: A quick, straight punch used to set up other strikes.
Kicking Techniques:
- Push Kick: A front kick used to push the opponent away.
Roundhouse Kick: A powerful kick delivered in a circular motion, targeting the opponent’s head or body.
- Side Kick: A kick delivered from the side, targeting the opponent’s midsection or head.
Basic Grappling Techniques:
- Single Leg Takedown: Grabbing one of the opponent’s legs and driving them to the mat.
- Double Leg Takedown: Grabbing both legs and lifting or driving the opponent to the ground.
- Body Lock: Wrapping both arms around the opponent’s torso to control their movement.
Intermediate Techniques
Advanced Striking:
- Elbow Strikes: Using the elbow to strike the opponent, often in close quarters.
- Knee Strikes: Using the knee to strike the opponent, particularly effective in clinch situations.
Intermediate Grappling:
- Armbar: A submission technique that hyperextends the opponent’s elbow.
- Ankle Lock: A submission technique targeting the opponent’s ankle.
Head and Arm Throw: Using the opponent’s head and arm to leverage and throw them to the ground.
Combination Techniques:
- Punch-Kick Combinations: Combining punches and kicks in quick succession to overwhelm the opponent.
- Takedown to Submission: Executing a takedown and immediately transitioning to a submission hold.
Advanced Techniques
Complex Striking:
- Spinning Backfist: A spinning strike using the back of the fist to hit the opponent.
- Flying Knee: A jumping knee strike aimed at the opponent’s head or body.
Advanced Grappling:
- German Suplex: Lifting the opponent and throwing them backward over your head.
- Triangle Choke: A chokehold using the legs to compress the opponent’s neck and cut off blood flow.
Now let's advance to striking martial arts:
- Savate
The name for French Kickboxing
Basic Techniques
Stance and Movement:
- Stance: A balanced stance with feet shoulder-width apart, knees slightly bent, and hands up to protect the face.
- Movement: Light on your feet, using small steps to maintain balance and readiness to strike or defend.
Basic Kicks:
- Fouetté (Roundhouse Kick): A quick, snapping kick delivered with the instep or ball of the foot to the opponent’s head or body.
- Chassé (Side Kick): A powerful, thrusting kick delivered with the heel to the opponent’s midsection or head.
- Coup de Pied Bas (Low Kick): A low kick aimed at the opponent’s legs to disrupt their balance.
Basic Punches:
- Direct (Jab): A quick, straight punch aimed at the opponent’s face or body.
- Crochet (Hook): A circular punch targeting the side of the opponent’s head or body.
- Uppercut: An upward punch aimed at the opponent’s chin.
Intermediate Techniques
Advanced Kicks:
- Revers (Spinning Hook Kick): A spinning kick delivered with the heel to the opponent’s head.
- Coup de Pied Circulaire (Circular Kick): A roundhouse kick delivered with the instep or ball of the foot.
- Coup de Pied Chassé (Push Kick): A push kick aimed at the opponent’s midsection to create distance.
Combination Techniques:
- Punch-Kick Combinations: Combining punches and kicks in quick succession to overwhelm the opponent.
- Feints and Fakes: Using deceptive movements to create openings for strikes.
Defensive Techniques:
- Parries: Redirecting the opponent’s strikes with your hands.
Slips and Weaves: Moving your head and body to avoid strikes.
- Blocks: Using your arms and legs to block incoming strikes.
Advanced Techniques
Complex Kicks:
- Coup de Pied en Revers (Reverse Kick): A reverse kick delivered with the heel to the opponent’s head or body.
- Coup de Pied en Tournant (Turning Kick): A spinning kick delivered with the heel or ball of the foot.
- Coup de Pied en Croissant (Crescent Kick): A high, arcing kick delivered with the inside or outside edge of the foot, targeting the opponent’s head or upper body.
Advanced Combinations:
- Chain Attacks: Linking multiple strikes together in a fluid sequence to keep the opponent off balance.
- Counter Striking: Developing the ability to counter the opponent’s attacks with precise strikes.
Advanced Defense:
- Evasion Techniques: Using footwork and body movement to avoid strikes.
- Advanced Parries and Blocks: More sophisticated techniques to deflect and absorb strikes.
- Suntukan
Filipino Boxing with Dirty Boxing techniques.
Basic Techniques:
Stance and Movement:
- Stance: A balanced stance with feet shoulder-width apart, knees slightly bent, and hands up to protect the face.
- Movement: Light on your feet, using small steps to maintain balance and readiness to strike or defend.
Basic Punches:
- Jab: A quick, straight punch aimed at the opponent’s face or body.
- Cross: A powerful straight punch delivered with the rear hand.
- Hook: A circular punch targeting the side of the opponent’s head or body.
- Uppercut: An upward punch aimed at the opponent’s chin.
Basic Elbows and Knees:
- Horizontal Elbow: A sideways elbow strike targeting the opponent’s head or body.
- Vertical Elbow: An upward or downward elbow strike.
- Knee Strike: A powerful strike delivered with the knee, often aimed at the opponent’s midsection or head.
Intermediate Techniques:
Advanced Punches:
- Bolo Punch: A wide, circular punch that mimics the motion of a bolo knife, often used to distract or surprise the opponent1.
- Overhand Right: A looping punch delivered with the rear hand, targeting the opponent’s head.
Combination Techniques:
- Punch-Kick Combinations: Combining punches and kicks in quick succession to overwhelm the opponent.
- Elbow-Knee Combinations: Using elbows and knees together to create powerful close-range attacks.
Dirty Boxing Techniques:
- Clinch and Strike: Grabbing the opponent in a clinch and delivering short punches, elbows, or knees.
- Headbutts: Using the head to strike the opponent, typically in close quarters.
- Forearm and Shoulder Strikes: Using the forearm or shoulder to strike the opponent while in the clinch.
Advanced Techniques:
Complex Strikes:
- Spinning Backfist: A spinning strike using the back of the fist to hit the opponent.
- Flying Knee: A jumping knee strike aimed at the opponent’s head or body.
Advanced Combinations:
- Chain Attacks: Linking multiple strikes together in a fluid sequence to keep the opponent off balance.
- Counter Striking: Developing the ability to counter the opponent’s attacks with precise strikes.
Advanced Dirty Boxing Techniques:
- Toe Stepping: Stepping on the opponent’s foot to limit their movement and create openings for strikes.
- Forearm Pressure: Applying pressure with the forearm to the opponent’s neck or face to control and frustrate them.
-:Punching in the Clinch: Delivering short, powerful punches while maintaining a clinch.
- Lethwei
Burmese Bare Knuckle Boxing similar to Muay Thai.
Basic Techniques:
Stance and Movement:
- Stance: A balanced stance with feet shoulder-width apart, knees slightly bent, and hands up to protect the face.
- Movement: Light on your feet, using small steps to maintain balance and readiness to strike or defend.
Basic Strikes:
- Jab: A quick, straight punch aimed at the opponent’s face or body.
- Cross: A powerful straight punch delivered with the rear hand.
- Hook: A circular punch targeting the side of the opponent’s head or body.
- Uppercut: An upward punch aimed at the opponent’s chin.
- Roundhouse Kick: A powerful kick delivered with the shin to the opponent’s head or body.
- Push Kick: A front kick used to push the opponent away.
Basic Elbows and Knees:
- Horizontal Elbow: A sideways elbow strike targeting the opponent’s head or body.
- Vertical Elbow: An upward or downward elbow strike.
- Knee Strike: A powerful strike delivered with the knee, often aimed at the opponent’s midsection or head.
Headbutts:
- Forward Headbutt: Striking with the forehead to the opponent’s face or head.
- Side Headbutt: Using the side of the head to strike the opponent.
Intermediate Techniques
Advanced Strikes:
- Overhand Right: A looping punch delivered with the rear hand, targeting the opponent’s head.
- Spinning Backfist: A spinning strike using the back of the fist to hit the opponent.
- Flying Knee: A jumping knee strike aimed at the opponent’s head or body.
Combination Techniques:
- Punch-Kick Combinations: Combining punches and kicks in quick succession to overwhelm the opponent.
- Elbow-Knee Combinations: Using elbows and knees together to create powerful close-range attacks.
- Headbutt Combinations: Integrating headbutts into punch and elbow combinations to surprise the opponent.
Clinch Techniques:
- Clinch and Strike: Grabbing the opponent in a clinch and delivering short punches, elbows, or knees.
- Sweeps and Trips: Using the clinch to off-balance the opponent and execute sweeps or trips.
Advanced Techniques
Complex Strikes:
- Spinning Elbow: A spinning strike using the elbow to hit the opponent.
- Jumping Roundhouse Kick: A jumping kick delivered with the shin to the opponent’s head or body.
- Bolo Punch: A wide, circular punch that mimics the motion of a bolo knife, often used to distract or surprise the opponent.
Advanced Combinations:
- Chain Attacks: Linking multiple strikes together in a fluid sequence to keep the opponent off balance.
- Counter Striking: Developing the ability to counter the opponent’s attacks with precise strikes.
Advanced Clinch Techniques:
- Throwing Techniques: Using the clinch to execute throws and takedowns.
- Advanced Headbutts: Using headbutts strategically within the clinch to create openings for other strikes.
- Taekwondo
The art of kicks, the best pure kicking art
Basic Techniques:
Stance and Movement:
- Stance: A balanced stance with feet shoulder-width apart, knees slightly bent, and hands up to protect the face.
- Movement: Light on your feet, using small steps to maintain balance and readiness to strike or defend.
Basic Kicks:
- Front Kick (Ap Chagi): A straightforward kick aimed at the opponent’s midsection or face.
- Roundhouse Kick (Dollyo Chagi): A powerful kick delivered with the instep or ball of the foot to the opponent’s head or body.
- Side Kick (Yop Chagi): A thrusting kick delivered with the heel to the opponent’s midsection or head.
- Axe Kick (Naeryo Chagi): A downward kick aimed at the opponent’s head or shoulder.
Basic Punches and Strikes:
- Jab (Jireugi): A quick, straight punch aimed at the opponent’s face or body.
- Cross (Jireugi): A powerful straight punch delivered with the rear hand.
- Hammer Fist (Me Jumeok Chigi): A downward strike using the bottom of the fist.
Intermediate Techniques
Advanced Kicks:
- Spinning Hook Kick (Dwi Huryeo Chagi): A spinning kick delivered with the heel to the opponent’s head.
- Back Kick (Dwi Chagi): A powerful kick delivered with the heel to the opponent’s midsection or head.
- Crescent Kick (Bandal Chagi): A high, arcing kick delivered with the inside or outside edge of the foot, targeting the opponent’s head or upper body.
Combination Techniques:
- Front Kick to Roundhouse Kick: A combination where a front kick is followed by a roundhouse kick to create a high-low attack.
- Side Kick to Back Kick: A combination where a side kick is followed by a back kick to surprise the opponent.
- Roundhouse Kick to Spinning Hook Kick: A combination where a roundhouse kick is followed by a spinning hook kick to keep the opponent off balance.
Defensive Techniques:
- Parries: Redirecting the opponent’s strikes with your hands.
- Slips and Weaves: Moving your head and body to avoid strikes.
- Blocks: Using your arms and legs to block incoming strikes.
Advanced Techniques:
Complex Kicks:
- Jumping Spinning Hook Kick (Twio Dwi Huryeo Chagi): A jumping, spinning kick delivered with the heel to the opponent’s head.
- 540 Kick (Twio Dollyo Chagi): A spinning kick where the practitioner rotates 540 degrees before delivering the kick.
- Tornado Kick (Hwimori Chagi): A spinning kick delivered with the instep or ball of the foot to the opponent’s head or body.
Advanced Combinations:
- Chain Attacks: Linking multiple strikes together in a fluid sequence to keep the opponent off balance.
- Counter Striking: Developing the ability to counter the opponent’s attacks with precise strikes.
Advanced Defense:
- Evasion Techniques: Using footwork and body movement to avoid strikes.
- Advanced Parries and Blocks: More sophisticated techniques to deflect and absorb strikes.
- Dutch Kickboxing
A hybrid style of kickboxing from The Netherlands
Basic Techniques:
Stance and Movement:
- Dutch Guard: Hands held high to protect the head, elbows tucked in to protect the body, and a slight forward lean to facilitate aggressive striking.
- Southpaw Stance: Right foot forward, left foot back, with the right hand leading and the left hand ready to deliver powerful rear-hand strikes.
Basic Punches:
- Jab: A quick, straight punch aimed at the opponent’s face or body.
- Cross: A powerful straight punch delivered with the rear hand.
- Hook: A circular punch targeting the side of the opponent’s head or body.
- Uppercut: An upward punch aimed at the opponent’s chin.
Basic Kicks:
- Low Kick: A powerful kick delivered to the opponent’s thigh to disrupt their balance and mobility.
- Body Kick: A kick aimed at the opponent’s midsection, often delivered with the shin.
- Head Kick: A high kick targeting the opponent’s head, delivered with the shin or instep.
Intermediate Techniques:
Advanced Punches:
- Overhand Right: A looping punch delivered with the rear hand, targeting the opponent’s head.
- Spinning Elbow: A spinning strike using the elbow to hit the opponent.
Combination Techniques:
- Jab-Cross-Low Kick: A combination where a jab and cross are followed by a low kick to the opponent’s thigh.
- Hook-Cross-Body Kick: A combination where a hook and cross are followed by a body kick.
- Uppercut-Hook-Low Kick: A combination where an uppercut and hook are followed by a low kick.
Defensive Techniques:
- Parries: Redirecting the opponent’s strikes with your hands.
Slips and Weaves: Moving your head and body to avoid strikes.
- Blocks: Using your arms and legs to block incoming strikes.
Advanced Techniques:
Complex Kicks:
- Spinning Back Kick: A spinning kick delivered with the heel to the opponent’s midsection or head.
- Jumping Knee: A jumping knee strike aimed at the opponent’s head or body.
- Tornado Kick: A spinning kick delivered with the instep or ball of the foot to the opponent’s head or body.
Advanced Punches:
- Cobra Punch: A variation of the superman punch, where the rear leg is brought forward to feign a kick, then snapped back while throwing a powerful punch.
- Jab-Cross-Hook-Low Kick: A combination where a jab, cross, and hook are followed by a low kick.
- Cross-Hook-Uppercut-Body Kick: A combination where a cross, hook, and uppercut are followed by a body kick.
- Jab-Cross-Spinning Back Kick: A combination where a jab and cross are followed by a spinning back kick.
Advanced Defense:
- Evasion Techniques: Using footwork and body movement to avoid strikes.
- Advanced Parries and Blocks: More sophisticated techniques to deflect and absorb strikes.
- Capoeira
Afro-Brazilian Martial Art revolving around deadly striking through dancing.
Basic Techniques:
- Ginga: The fundamental movement in Capoeira, involving a continuous, rhythmic back-and-forth motion. It serves as the base for all other movements and helps maintain balance and fluidity.
Basic Kicks:
- Meia Lua de Frente: A crescent kick delivered with the inside edge of the foot, aimed at the opponent’s head or body.
- Martelo: A roundhouse kick delivered with the instep or ball of the foot.
- Bênção: A front push kick aimed at the opponent’s midsection or face.
Basic Evasions:
- Esquiva Lateral: A lateral dodge to avoid incoming attacks.
Cocorinha: A low squat to evade high kicks.
- Negativa: A low, grounded position used to evade attacks and transition into other movements.
Basic Acrobatics:
- Au: A cartwheel used for evasion and transitioning between movements.
- Role: A rolling motion used to evade attacks and reposition.
Intermediate Techniques
Advanced Kicks:
- Meia Lua de Compasso: A spinning kick delivered with the heel, often used to surprise the opponent.
- Queixada: A circular kick delivered with the outside edge of the foot.
- Armada: A spinning kick delivered with the instep or ball of the foot.
Combination Techniques:
- Ginga to Meia Lua de Frente to Role: Combining the basic ginga with a crescent kick and a rolling motion.
- Ginga to Queixada to Martelo: Combining the ginga with a circular kick and a roundhouse kick.
- Ginga to Meia Lua de Compasso to Chapa: Combining the ginga with a spinning kick and a push kick.
Intermediate Evasions:
- Esquiva de Frente: A forward dodge to avoid attacks.
- Esquiva Baixa: A low dodge to evade low attacks.
- Macaco: A backward handspring used for evasion and transitioning.
Advanced Techniques:
Complex Kicks:
- Rabo de Arraia: A spinning kick delivered with the heel, often used in combination with other movements.
- Ponteira: A straight kick delivered with the ball of the foot, aimed at the opponent’s midsection or face.
- Meia Lua de Compasso com Queda: A spinning kick combined with a fall to the ground, used to surprise and disorient the opponent.
Advanced Combinations:
- Ginga to Armada to Role to Meia Lua de Compasso: Combining the ginga with a spinning kick, a rolling motion, and a spinning heel kick.
- Ginga to Queixada to Martelo to Au: Combining the ginga with a circular kick, a roundhouse kick, and a cartwheel.
- Ginga to Meia Lua de Compasso to Role to Chapa: Combining the ginga with a spinning kick, a rolling motion, and a push kick.
Advanced Acrobatics:
- Macaco em Pé: A standing back handspring used for evasion and transitioning.
- S-Dobrado: A complex acrobatic movement involving a series of flips and spins.
- Tesoura de Frente: A scissor-like takedown used to off-balance and control the opponent.
- Muay Thai
The Art of Eight Limbs
Basic Techniques
Stance and Guard:
- Long Guard: Extend the lead arm forward to keep distance and measure the opponent, while the rear hand stays close to the face for protection. This guard helps in both defense and setting up counterattacks.
- Southpaw Stance: Right foot forward, left foot back, with the right hand leading and the left hand ready to deliver powerful rear-hand strikes.
Basic Punches:
- Jab: A quick, straight punch aimed at the opponent’s face or body.
- Cross: A powerful straight punch delivered with the rear hand.
- Hook: A circular punch targeting the side of the opponent’s head or body.
- Uppercut: An upward punch aimed at the opponent’s chin.
Basic Kicks:
- Teep (Push Kick): A front kick used to push the opponent away.
- Roundhouse Kick: A powerful kick delivered with the shin to the opponent’s head, body, or legs.
- Low Kick: A kick aimed at the opponent’s thigh to disrupt their balance and mobility.
Basic Elbows and Knees:
- Horizontal Elbow: A sideways elbow strike targeting the opponent’s head or body.
- Knee Strike: A powerful strike delivered with the knee, often aimed at the opponent’s midsection or head.
Intermediate Techniques:
Advanced Punches:
- Overhand Right: A looping punch delivered with the rear hand, targeting the opponent’s head.
- Spinning Elbow: A spinning strike using the elbow to hit the opponent.
Combination Techniques:
- Jab-Cross-Low Kick: A combination where a jab and cross are followed by a low kick to the opponent’s thigh.
- Hook-Cross-Body Kick: A combination where a hook and cross are followed by a body kick.
- Uppercut-Hook-Low Kick: A combination where an uppercut and hook are followed by a low kick.
Defensive Techniques:
- Parries: Redirecting the opponent’s strikes with your hands.
- Slips and Weaves: Moving your head and body to avoid strikes.
- Blocks: Using your arms and legs to block incoming strikes.
Advanced Techniques:
Complex Kicks:
- Spinning Back Kick: A spinning kick delivered with the heel to the opponent’s midsection or head.
- Jumping Knee: A jumping knee strike aimed at the opponent’s head or body.
- Tornado Kick: A spinning kick delivered with the instep or ball of the foot to the opponent’s head or body.
- Switch Kick: A quick switch of stance followed by a powerful kick with the lead leg.
- Soccer Kick: A kick delivered to a downed opponent, typically aimed at the head or body.
Advanced Punches:
- Cobra Punch: A variation of the superman punch, where the rear leg is brought forward to feign a kick, then snapped back while throwing a powerful punch.
Advanced Combinations:
- Jab-Cross-Hook-Low Kick: A combination where a jab, cross, and hook are followed by a low kick.
- Cross-Hook-Uppercut-Body Kick: A combination where a cross, hook, and uppercut are followed by a body kick.
- Jab-Cross-Spinning Back Kick: A combination where a jab and cross are followed by a spinning back kick.
Advanced Defense:
- Evasion Techniques: Using footwork and body movement to avoid strikes.
- Advanced Parries and Blocks: More sophisticated techniques to deflect and absorb strikes.
- Soviet Style Boxing
The premier style of boxing for taller fighters
Basic Techniques
Stance and Guard:
- High Guard: Hands held high to protect the head, elbows tucked in to protect the body.
- Footwork: Light on the feet, constantly moving to maintain distance and control the ring.
Basic Punches:
- Snap Jab: Fast, snapping motion to score points and set up more powerful punches.
- Cross: Powerful straight punch delivered with the rear hand.
- Lead Hook: Thrown almost like a jab, turning at the last moment to surprise the opponent.
Basic Combinations:
- Jab-Cross: A fundamental combination to set up further attacks.
- Jab-Lead Hook: Using the jab to measure distance and the lead hook to surprise.
Intermediate Techniques
Advanced Punches:
- Overhand Right: A looping punch targeting the opponent’s head.
- Body Shots: Targeting the opponent’s midsection to wear them down.
Combination Techniques:
- Jab-Cross-Lead Hook: A combination to keep the opponent guessing.
- Jab-Body Shot-Cross: Mixing up high and low attacks to break the opponent’s guard.
Defensive Techniques:
- Slips and Weaves: Moving the head to avoid punches.
- Parries: Redirecting the opponent’s punches with the hands.
Advanced Techniques
Complex Punches:
- Gazelle Punch: A leaping left hook aimed at the opponent’s head.
- Superman Punch: A punch thrown while feigning a kick, often used to surprise the opponent.
Advanced Combinations:
- Jab-Cross-Lead Hook-Body Shot: A combination that targets multiple areas.
- Cross-Lead Hook-Uppercut: Mixing up angles and targets to confuse the opponent.
Advanced Defense:
- Evasion Techniques: Using footwork to avoid punches.
- Counter Punching: Exploiting openings created by the opponent’s attacks.
Southpaw Stance
The Southpaw Stance is used by left-handed fighters, with the right foot forward and the left hand as the power hand.
Techniques:
Basic Southpaw Stance:
- Foot Positioning: Right foot forward, left foot back, knees slightly bent.
- Hand Positioning: Right hand leading, left hand ready to deliver powerful strikes.
Intermediate Southpaw Techniques:
- Jab-Cross: Using the right jab to set up the powerful left cross.
- Lead Hook: A powerful hook delivered with the right hand.
Advanced Southpaw Techniques:
- Counter Punching: Using the southpaw stance to create unique angles for counter punches.
- Switching Stances: Switching between orthodox and southpaw to confuse the opponent.
Pendulum Step
The Pendulum Step is a rhythmic, back-and-forth movement used to maintain balance and create angles for attack and defense.
Techniques:
Basic Pendulum Step:
- Forward and Backward Movement: Shifting weight from the front foot to the back foot in a rhythmic motion.
- Maintaining Balance: Keeping the center of gravity low and stable.
Intermediate Pendulum Step:
- Lateral Movement: Incorporating side-to-side movement to create angles.
- Combination with Punches: Using the pendulum step to set up punches and combinations.
Advanced Pendulum Step:
- Feints and Fakes: Using the pendulum step to feign attacks and create openings.
- Counter Punching: Using the pendulum step to evade and counter the opponent’s punches.
The Dance of Death
Basic Techniques:
Stance and Movement:
- Basic Stance: Feet shoulder-width apart, knees slightly bent, hands up to protect the face.
- Footwork: Light on the feet, using small steps to maintain balance and readiness to strike or defend.
Basic Strikes:
- Straight Punch: A quick, straight punch aimed at the opponent’s face or body.
- Roundhouse Kick: A powerful kick delivered with the shin to the opponent’s head, body, or legs.
- Front Kick: A push kick aimed at the opponent’s midsection to create distance.
Basic Combos:
- Jab-Cross: A fundamental combination to set up further attacks.
- Jab-Cross-Roundhouse Kick: Combining punches with a powerful kick to keep the opponent guessing.
Intermediate Techniques:
Advanced Strikes:
- Spinning Back Fist: A spinning strike using the back of the fist to hit the opponent.
- Side Kick: A powerful kick delivered with the heel to the opponent’s midsection or head.
- Elbow Strike: A close-range strike using the elbow to target the opponent’s head or body.
Combination Techniques:
- Jab-Cross-Spinning Back Fist: A combination to surprise the opponent with a spinning strike.
- Front Kick-Side Kick: Using a front kick to create distance and following up with a side kick.
- Elbow-Knee Combo: Combining an elbow strike with a knee strike for close-range effectiveness.
Defensive Techniques:
- Parries: Redirecting the opponent’s strikes with your hands.
- Slips and Weaves: Moving your head and body to avoid strikes.
Blocks: Using your arms and legs to block incoming strikes.
- Kyokushin Karate
Karate's most tactical style
Basic Techniques:
Stance and Movement:
- Kamae (Fighting Stance): Feet shoulder-width apart, knees slightly bent, hands up to protect the face, and weight evenly distributed.
- Footwork: Light on the feet, using small steps to maintain balance and readiness to strike or defend.
Basic Strikes:
- Seiken Tsuki (Straight Punch): A straight punch delivered with the first two knuckles, aimed at the opponent’s midsection or face.
- Mae Geri (Front Kick): A straightforward kick aimed at the opponent’s midsection or face.
- Mawashi Geri (Roundhouse Kick): A powerful kick delivered with the shin to the opponent’s head, body, or legs.
- Yoko Geri (Side Kick): A thrusting kick delivered with the heel to the opponent’s midsection or head.
Basic Combos:
- Jab-Cross: A fundamental combination to set up further attacks.
- Mae Geri-Mawashi Geri: Combining a front kick with a roundhouse kick to keep the opponent guessing.
- Seiken Tsuki-Yoko Geri: Combining a straight punch with a side kick for a powerful attack.
Intermediate Techniques:
Advanced Strikes:
- Ushiro Geri (Back Kick): A powerful kick delivered with the heel to the opponent’s midsection or head.
- Hiza Geri (Knee Strike): A close-range strike using the knee to target the opponent’s midsection or head.
- Shuto Uchi (Knife Hand Strike): A strike delivered with the edge of the hand, targeting the opponent’s neck or collarbone.
Combination Techniques:
- Jab-Cross-Mawashi Geri: A combination to mix up punches and kicks.
- Mae Geri-Yoko Geri-Ushiro Geri: Combining different kicks to keep the opponent off balance.
- Seiken Tsuki-Hiza Geri: Combining a straight punch with a knee strike for close-range effectiveness.
Defensive Techniques:
- Gedan Barai (Low Block): A sweeping block to deflect low attacks.
- Jodan Uke (High Block): A block to deflect high attacks.
- Soto Uke (Outside Block): A block to deflect attacks coming from the outside.
Advanced Techniques:
Complex Strikes:
- Ushiro Mawashi Geri (Spinning Hook Kick): A spinning kick delivered with the heel to the opponent’s head.
- Tobi Geri (Jumping Kick): A jumping kick aimed at the opponent’s head or body.
- Tate Tsuki (Vertical Punch): A vertical punch delivered with the first two knuckles, aimed at the opponent’s midsection or face.
Advanced Combos:
- Jab-Cross-Mawashi Geri-Ushiro Mawashi Geri: A combination that mixes punches with spinning kicks.
- Mae Geri-Yoko Geri-Tobi Geri: Combining different kicks, including a jumping kick, to keep the opponent off balance.
- Seiken Tsuki-Hiza Geri-Tate Tsuki: A close-range combination that ends with a powerful vertical punch.
Advanced Defense:
- Evasion Techniques: Using footwork and body movement to avoid strikes.
- Advanced Parries and Blocks: More sophisticated techniques to deflect and absorb strikes.
- Sanda
The flagship of Kung Fu
Basic Techniques:
Stance and Movement:
- Basic Stance: Feet shoulder-width apart, knees slightly bent, hands up to protect the face, and weight evenly distributed.
- Footwork: Light on the feet, using small steps to maintain balance and readiness to strike or defend.
Basic Strikes:
- Jab (Chong Quan): A quick, straight punch aimed at the opponent’s face or body.
- Cross (Zuo Chong Quan): A powerful straight punch delivered with the rear hand.
- Hook (Gou Quan): A circular punch targeting the side of the opponent’s head or body.
- Uppercut (Ti Quan): An upward punch aimed at the opponent’s chin.
Basic Kicks:
- Front Kick (Qian Ti): A straightforward kick aimed at the opponent’s midsection or face.
- Roundhouse Kick (Bian Ti): A powerful kick delivered with the shin to the opponent’s head, body, or legs.
- Side Kick (Ce Ti): A thrusting kick delivered with the heel to the opponent’s midsection or head.
Basic Throws:
- Hip Throw (Kua Shuai): Using the hip to lift and throw the opponent over.
- Leg Sweep (Tiao Shuai): Sweeping the opponent’s leg to off-balance and take them down.
Intermediate Techniques
Advanced Strikes:
- Spinning Back Fist (Zhuan Shen Chong Quan): A spinning strike using the back of the fist to hit the opponent.
- Elbow Strike (Zhou Ti): A close-range strike using the elbow to target the opponent’s head or body.
- Knee Strike (Xi Ti): A powerful strike delivered with the knee, often aimed at the opponent’s midsection or head.
Combination Techniques:
- Jab-Cross-Roundhouse Kick: Combining punches with a powerful kick to keep the opponent guessing.
- Front Kick-Side Kick: Using a front kick to create distance and following up with a side kick.
- Hook-Cross-Elbow Strike: Mixing up punches with an elbow strike for close-range effectiveness.
Defensive Techniques:
- Parries: Redirecting the opponent’s strikes with your hands.
Slips and Weaves: Moving your head and body to avoid strikes.
- Blocks: Using your arms and legs to block incoming strikes.
Advanced Techniques
Complex Strikes:
- Spinning Hook Kick (Zhuan Shen Gou Ti): A spinning kick delivered with the heel to the opponent’s head.
- Flying Knee (Fei Xi Ti): A jumping knee strike aimed at the opponent’s head or body.
- Tornado Kick (Xuan Feng Ti): A spinning kick delivered with the instep or ball of the foot to the opponent’s head or body.
Advanced Combos:
- Jab-Cross-Spinning Back Fist-Tornado Kick: A combination that mixes punches with spinning kicks.
- Front Kick-Side Kick-Spinning Hook Kick: Combining different kicks to keep the opponent off balance.
- Hook-Cross-Elbow Strike-Flying Knee: A close-range combination that ends with a powerful flying knee.
Advanced Throws:
- Shoulder Throw (Jian Shuai): Using the shoulder to lift and throw the opponent over.
- Double Leg Takedown (Shuang Tui Shuai): Grabbing both of the opponent’s legs and driving them to the ground.
- Suplex (Bei Shuai): Lifting the opponent from behind and throwing them over your shoulder.
- Kyuk Too Ki
Korean Kickboxing
Basic Techniques:
Stance and Movement:
- Basic Stance: Feet shoulder-width apart, knees slightly bent, hands up to protect the face, and weight evenly distributed.
- Footwork: Light on the feet, using small steps to maintain balance and readiness to strike or defend.
Basic Strikes:
- Jab (Chong Quan): A quick, straight punch aimed at the opponent’s face or body.
- Cross (Zuo Chong Quan): A powerful straight punch delivered with the rear hand.
- Hook (Gou Quan): A circular punch targeting the side of the opponent’s head or body.
- Uppercut (Ti Quan): An upward punch aimed at the opponent’s chin.
Basic Kicks:
- Front Kick (Qian Ti): A straightforward kick aimed at the opponent’s midsection or face.
- Roundhouse Kick (Bian Ti): A powerful kick delivered with the shin to the opponent’s head, body, or legs.
- Side Kick (Ce Ti): A thrusting kick delivered with the heel to the opponent’s midsection or head.
Basic Throws:
- Hip Throw (Kua Shuai): Using the hip to lift and throw the opponent over.
- Leg Sweep (Tiao Shuai): Sweeping the opponent’s leg to off-balance and take them down.
Intermediate Techniques:
Advanced Strikes:
- Spinning Back Fist (Zhuan Shen Chong Quan): A spinning strike using the back of the fist to hit the opponent.
- Elbow Strike (Zhou Ti): A close-range strike using the elbow to target the opponent’s head or body.
- Knee Strike (Xi Ti): A powerful strike delivered with the knee, often aimed at the opponent’s midsection or head.
Combination Techniques:
- Jab-Cross-Roundhouse Kick: Combining punches with a powerful kick to keep the opponent guessing.
- Front Kick-Side Kick: Using a front kick to create distance and following up with a side kick.
- Hook-Cross-Elbow Strike: Mixing up punches with an elbow strike for close-range effectiveness.
Defensive Techniques:
- Parries: Redirecting the opponent’s strikes with your hands.
Slips and Weaves: Moving your head and body to avoid strikes.
- Blocks: Using your arms and legs to block incoming strikes.
Advanced Techniques:
Complex Strikes:
- Spinning Hook Kick (Zhuan Shen Gou Ti): A spinning kick delivered with the heel to the opponent’s head.
- Flying Knee (Fei Xi Ti): A jumping knee strike aimed at the opponent’s head or body.
- Tornado Kick (Xuan Feng Ti): A spinning kick delivered with the instep or ball of the foot to the opponent’s head or body.
Advanced Combos:
- Jab-Cross-Spinning Back Fist-Tornado Kick: A combination that mixes punches with spinning kicks.
- Front Kick-Side Kick-Spinning Hook Kick: Combining different kicks to keep the opponent off balance.
- Hook-Cross-Elbow Strike-Flying Knee: A close-range combination that ends with a powerful flying knee.
Advanced Throws:
- Shoulder Throw (Jian Shuai): Using the shoulder to lift and throw the opponent over.
- Double Leg Takedown (Shuang Tui Shuai): Grabbing both of the opponent’s legs and driving them to the ground.
- Suplex (Bei Shuai): Lifting the opponent from behind and throwing them over your shoulder.
- Combat Sambo
Russia's Gold Standard of grappling and striking.
Basic Techniques:
Strikes:
- Jab: A quick, straight punch with the lead hand.
- Cross: A powerful straight punch with the rear hand.
- Hook: A circular punch targeting the side of the opponent’s head or body.
- Front Kick: A straightforward kick aimed at the opponent’s midsection.
Throws:
- Hip Throw: Using the hip to lift and throw the opponent over.
- Leg Sweep: Sweeping the opponent’s leg to off-balance and take them down.
Grapples:
- Arm Bar: A joint lock that hyperextends the opponent’s elbow.
- Rear Naked Choke: A chokehold applied from behind the opponent.
Intermediate Techniques:
Strikes:
- Uppercut: An upward punch aimed at the opponent’s chin.
- Knee Strike: A powerful strike delivered with the knee.
Throws:
- Shoulder Throw: Using the shoulder to lift and throw the opponent over.
- Double Leg Takedown: Grabbing both of the opponent’s legs and driving them to the ground.
Grapples:
- Guillotine Choke: A chokehold applied from the front, targeting the -opponent’s neck.
- Triangle Choke: A chokehold using the legs to trap the opponent’s neck and one arm.
Advanced Techniques:
Strikes:
- Spinning Back Fist: A spinning strike using the back of the fist.
- Flying Knee: A jumping knee strike aimed at the opponent’s head or body.
- Axe Kick: A high, downward kick aimed at the opponent’s head or shoulder.
Throws:
- Suplex: Lifting the opponent from behind and throwing them over your shoulder.
- Fireman’s Carry: Lifting the opponent over the shoulder and throwing them to the ground.
Grapples:
- Kimura Lock: A shoulder lock that applies pressure to the opponent’s shoulder joint.
- Omoplata: A shoulder lock using the legs to trap the opponent’s arm.
Basic Combos:
- Jab-Cross-Hook: Combining punches to keep the opponent guessing.
Front Kick-Roundhouse Kick: Using a front kick to create distance and following up with a roundhouse kick.
Intermediate Combos:
- Jab-Cross-Spinning Back Fist: A combination that mixes punches with spinning strikes.
- Front Kick-Side Kick-Spinning Hook Kick: Combining different kicks to keep the opponent off balance.
Advanced Combos:
- Hook-Cross-Elbow Strike-Flying Knee: A close-range combination that ends with a powerful flying knee.
Submissions:
- Arm Bar: Hyperextending the opponent’s elbow.
- Rear Naked Choke: Applying pressure to the opponent’s neck from behind.
- Triangle Choke: Using the legs to trap the opponent’s neck and one arm.
- Kimura Lock: Applying pressure to the opponent’s shoulder joint.
- Omoplata: Using the legs to trap the opponent’s arm and shoulder.
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