Using Science to improve improve punching power: Part 4 – Increasing peak strike velocity
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The power of a strike is generated from the lower extremities while the trunk stiffens to transfer the energy so that the arm (or leg, knee, elbow etc…) can act as a vehicle to deliver that force.
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In terms of striking: muscles contract to initiate the strike and create force, however a maintained contraction will slow the strike. To generate maximal force and speed one has to contract to generate the movement and immediately relax to minimize ‘stiffness” during the follow through. Immediately before contact the contraction occurs again to create maximum power. Dr. Stu McGill refers to this as the “double pulse”. .
In a study (Lee & McGill 2017) the researchers looked at the effect of of idynamic core training on the effect of peak strike velocity. The participants of the study were trained muay thai fighters (1-6 years experience, majority being competitive amateur athletes). These athletes performed a 6 week protocol prior to retesting their speed.
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Results on peak strike velocity of the 6 week dynamic core protocol:
Jab increased by 22.4% (+1.3 ms)
Knee increased by 29.1% (3.2 ± 0.3 ms)
Cross increased by 45% (+5.5 ±0.6 ms)
Combo increased by 13.2% (+0.7 ± 0.08 and 2.8 ± 0.2 ms)
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The dynamic core protocol used in the study included:
Week 1-2: Curl up, superman, side and twisting curl up
Week 3-4: advanced curl up, back extension, Russian twist, superman and curl up twitch
Week 5-6: Lateral / rotational medball throws
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Results suggest that dynamic core training was effective for enhancing peak strike velocity. “Periods of
muscular relaxation in the Dynamic exercises appear to be the main difference, particularly during the third block [Lateral / rotational medball throws].”
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Reference:
1️⃣Lee, B., & McGill, S. (2017). The effect of core training on distal limb performance during ballistic strike manoeuvres. Journal of sports sciences, 35(18), 1768-1780.
2️⃣McGill, S.M., Chaimberg, J., Frost, D., Fenwick, C. (2010) The double peak: How elite MMA fighters develop speed and strike force. Journal of Strength and Conditioning Research. 24(2): 34

Using science to maximize striking power: Part 3 – The “Double Pulse” •••••••••••••••••••••••••
In striking martial arts the ultimate goal is to generate power sufficient enough to render an opponent unconscious. How can one generate enough force to accomplish this task?
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In terms of striking muscles contract to initiate the strike and create force, however a maintained contraction will slow the strike. To generate maximal force and speed one has to contract to generate the movement and immediately relax to minimize ‘stiffness” during the follow through. Immediately before contact the contraction occurs again to create maximum force. Dr. Stu McGill refers to this as the “double pulse”.
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McGill discovered that fighters who generate the most force are ones who have a high rate of contraction AND a high rate of relaxation. “The rate of muscle contraction, and the rate of relaxation, determines the strike speed and impact force.” .
Here is a picture of Dr. Stu McGill working with @ufc hall of famer and MMA legend @georgesstpierre on increasing his power production for martial arts.
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How can one practice the double pulse mechanism outside of skill training?
The Kettlebell swing.
Repetitive bouts of stiffness and relaxation in the swing may be similar to reinforce this pattern for transfer to striking arts.
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In my next post in the series I will breakdown how to improve striking velocity (speed).
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Reference:
1️⃣McGill, S.M., Chaimberg, J., Frost, D., Fenwick, C. (2010) The double peak: How elite MMA fighters develop speed and strike force. Journal of Strength and Conditioning Research. 24(2): 348-357.
2️⃣Lee, B., & McGill, S. (2017). The effect of core training on distal limb performance during ballistic strike manoeuvres. Journal of sports sciences, 35(18), 1768-1780.
3️⃣Tsatsouline, P. (2006). Enter the kettlebell. Minneapolis, MN: Dragon Door Publications.

Using Science to improve improve punching power: Part 2
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The power of a strike is generated from the lower extremities while the trunk stiffens to transfer the energy so that the arm (or leg, knee, elbow etc…) can act as a vehicle to deliver that force.
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This means that the ability to create sufficient trunk stiffness is essential for the power generated to be usable for a strike.
With inadequate stiffness there will be small eccentric movements “energy bleeding” that will take away from force that can be used to create power. The spine is flexible so for it to become a load bearing structure it must be able to stiffen.
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In a study (Lee & McGill 2017) the researchers looked at the effect of isometric core training on the effect of impact force with strikes. The participants of the study were trained muay thai fighters (1-6 years experience, majority being competitive amateur athletes). These athletes performed a 6 week isometric core protocol prior to retesting their force production.
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Results of the 6 week isometric protocol:
Jab impact force increased by 17.9%
Knee impact force increased by 13.1% (+1240.0 ± 143.2 N)
Cross impact force increased by 27% (+1895.2 ± 155.2 N)
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The isometric protocol used in the study included:
Week 1-2: McGill Big 3 (bird dogs, side planks, curl ups)
Week 3-4: pallof press and suitcase carry.
Week 5-6: ½ kneeling chops and “stirring the pot”, an exercise McGill refers to as the ultimate core exercise for fighters.
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Results suggest that the Isometric training protocol was effective for enhancing impact force. If you want to hit hard you need strong and explosive power in your legs and you also need a strong and stable core to transfer the energy.
. “Proximal stability enhances distal mobility”
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In my next post I will discuss the “double pulse” phenomenon and how cycles of stiffness and relaxation can increase the speed of strikes.
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Reference:
Lee, B., & McGill, S. (2017). The effect of core training on distal limb performance during ballistic strike manoeuvres. Journal of sports sciences, 35(18), 1768-1780.

These techniques are simple ways to use a Lacrosse ball to decrease tension and pain in the foot.

The basic techniques in the video include trigger point release by putting steady pressure onto a tender spot on the foot, rolling the ball under the foot, and pinning the ball and then stretching the area by moving the toes.

Try one or all and see what works best. These are useful techniques to be used before training as a warm up or after training as a cool down.

If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://mbodilouisville.com or send me a message!

More videos and exercise tips at https://jiujitsutherapist.com

Check me out on The Chewjitsu Podcast with my co-host, BJJ Black Belt Nick “Chewy” Albin of www.chewjitsu.net for some great jiu-jitsu conversation and interviews! http://chewjitsu.libsyn.com

Support the podcast and visit our podcast sponsor “Charlotte’s Web” at cwhemp.com and use the promo code chewjitsu10 to get 10% off of your total CBD and product purchase!

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Whether you are going for a takedown, defending a takedown, passing the guard, or even when exploding to a new position, the feet are integral in being effective in all of these tasks.

In this video I share a multi-faceted approach on how to deal with foot pain.

1. The video demonstrates a way to stretch and reduce tension in the plantar fascia (the tissue under the foot).

2. Mobilize and improve range of motion in the ankle joint.

3. How to stretch the calf muscles.

This is a solid warm-up (shorter hold times and more dynamic stretching) or a great cool down to decrease tightness, pain, and stiffness after a tough training session (longer stretches and hold times).

If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://mbodilouisville.com or send me a message!

More videos and exercise tips at https://jiujitsutherapist.com

Check me out on The Chewjitsu Podcast with my co-host, BJJ Black Belt Nick “Chewy” Albin of www.chewjitsu.net for some great jiu-jitsu conversation and interviews! http://chewjitsu.libsyn.com

Support the podcast and visit our podcast sponsor “Charlotte’s Web” at cwhemp.com and use the promo code chewjitsu10 to get 10% off of your total CBD and product purchase!

Check out the knee braces I recommend for BJJ q=https%3A%2F%2Fshareasale.com%2Fr.cfm%3Fb%3D706061%26u%3D1416655%26m%3D58066%26urllink%3D%26afftrack%3D&redir_token=8Lgzsd08IwdEhtgt_HQqjdYACLR8MTU0MjMyNTY2N0AxNTQyMjM5MjY3&v=uDTBbV-9vIc&event=video_description

The feet are extremely improtant in BJJ. Whether you are going for a takedown, defending a takedown, passing the guard, or even when exploding to a new position, the feet are integral in being effective in all of these tasks. In this video I share a multi-faceted approach on how to deal with foot pain. The video demonstrates a way to stretch and reduce tension in the plantar fascia (the tissue under the foot), moblize and improve range of motion in the ankle joint, and also how to stretch the calf muscles. This is a solid warm-up (shorter hold times and more dynamic stretching) or a great cool down to decrease tightness, pain, and stiffness after a tough training session (longer stretches and hold times).

Understanding the Mir Lock
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The Mir Lock is a rarely seen armlock submission, however it was used yesterderay by Kade @ruotolobrothersjiujitsu at the ADCC west coast trials. This armlock variation was first seen in the early @ufc days when @thefrankmir used this submission to defeat Pete Williams. This the armlock became coined “The Mir Lock”.
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What joint is being attacked by this rare submission? Short answer is both, long answer is depends.
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The Mir lock is a combination of two submissions, americana and armbar. Shoulder:
When attacking the shoulder the submission functions by imparting excessive external rotation and imparting a shear force to anterior translate the humeral head in the glenoid fossa. .
Elbow: While a traditional armbar works by hyperextending the elbow the mir lock works by creating a valgus force on the elbow. The traditional armbar attacks the anterior fibers of the ulnar collateral ligament (UCL), which are strong and thick, while this variation attacks the transverse fibers of the UCL, which are not as strong.
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Since it attacks both the shoulder and the elbow, what will get damaged first? Generally the submission targets the weakest link between the two, which is dependent on the opponents biomechanics, joint mobility and how the attacker imparts force. It is also considered an unorthodox submission because it is rarely seen and it can catch an opponent by surprise.
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Video credit: @flograppling

This is the introduction to our newest rehab program – FAI or hip impingement rehab. This condition usually comes with restriction in hip movement, particularly in flexion and rotation of the hip. It can also be pretty painful.

Rosi Sexton, our licensed osteopath recently filmed a 5 video rehab plan to slowly enhance your range of motion. You will gently stretch and foam roll the muscles surrounding the hip joint. You’ll also strengthen those muscles greatly, which will help your hips even if you aren’t dealing with hip impingement.

Access the whole rehab plan on https://www.yogaforbjj.net/hip-impingement-rehab-program/

Not a member? You can access it for free with the 14-day free trial by default – https://www.yogaforbjj.net/start-for-free

– Train smart – Fight Forever.

Passive treatments may create a TEMPORARY window to train the injured area. If there is no active component that window will be wasted.
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Repost @squat_university with @get_repost
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Have you gone to a rehab professional and ALL they do is ultrasound, electrical stimulation, dry needling, or scraping techniques on your body? This is considered a “passive” treatment because it’s something done TO YOU.
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Regardless of if you think any of these treatments may or may not work, they should NEVER be the sole treatment method for addressing an injury.❌
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Rehabbing from an injury requires you to take a step back and NOT just focus on the site of pain.?
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For example, I’ve had many patients come to me from other rehab professionals who in trying to treat an Achilles tendon injury have only used a scraping tool. While there’s nothing wrong in this case with using this technique to the calf muscles, this treatment is not enough by itself to address the cause of the injury – the problem will only return unless an active approach is taken of strength based exercises and eventually returning to more plyometric loads once the tendon can handle the added stress.✅
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Don’t think of “passive” treatments as either good or bad, but instead question those who ONLY use these tools as the sole method of their treatment.

Inverted guard and inverting in BJJ is very beneficial for submissions, sweeps, and guard retention.

But with any position in BJJ, it comes with some inherent risks for injury.

Here are my tips to keep you safe and help prevent injury when inverting in BJJ.

If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://mbodilouisville.com or send me a message!

More videos and exercise tips at https://jiujitsutherapist.com

Check me out on The Chewjitsu Podcast with my co-host, BJJ Black Belt Nick “Chewy” Albin of www.chewjitsu.net for some great jiu-jitsu conversation and interviews! http://chewjitsu.libsyn.com

Support the podcast and visit our podcast sponsor “Charlotte’s Web” at www.cwhemp.com and use the promo code chewjitsu10 to get 10% off of your total CBD and product purchase!

Check out the knee braces I recommend for BJJ https://www.youtube.com/redirect?q=https%3A%2F%2Fshareasale.com%2Fr.cfm%3Fb%3D706061%26u%3D1416655%26m%3D58066%26urllink%3D%26afftrack%3D&redir_token=8Lgzsd08IwdEhtgt_HQqjdYACLR8MTU0MjMyNTY2N0AxNTQyMjM5MjY3&v=uDTBbV-9vIc&event=video_description

When you roll with @craigjonesbjj it is a good idea to tap to heel hooks. .
Don’t be like @fiorejosh .
Your MCL will thank me for this advice.

Tight hips and adductors (groin muscles) can limit and hinder your ability to use your legs effectively to regain guard and also make your guard easier to pass due to the limited range of motion.

This sequence is great as it allows for a different and multi-directional stretch that is effective and very useful.

Start in a wide and comfortable stance, walk the hands forward in front of the body and then back towards the legs. Then walk the hands side to side and find the restrictions in your flexibility and hip mobility.

Hold the stretches for 5-15 seconds if warming up and hold for longer time periods of cooling down after exercise.

Perform the exercises for 2 minutes (or longer if you are doing a cool down).

If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://mbodilouisville.com

More videos and exercise tips at https://jiujitsutherapist.com

Check me out on The Chewjitsu Podcast with my co-host, BJJ Black Belt Nick “Chewy” Albin of www.chewjitsu.net for some great jiu-jitsu conversation and interviews! http://chewjitsu.libsyn.com

Support the podcast and visit our podcast sponsor “Charlotte’s Web” at www.cwhemp.com and use the promo code chewjitsu10 to get 10% off of your total CBD and product purchase!

Check out the knee braces I recommend for BJJ https://www.youtube.com/redirect?q=https%3A%2F%2Fshareasale.com%2Fr.cfm%3Fb%3D706061%26u%3D1416655%26m%3D58066%26urllink%3D%26afftrack%3D&redir_token=8Lgzsd08IwdEhtgt_HQqjdYACLR8MTU0MjMyNTY2N0AxNTQyMjM5MjY3&v=uDTBbV-9vIc&event=video_description

Understanding the Armbar
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The armbar, arguably the most iconic technique in grappling, is a submission that involves hyperextension of the elbow joint (humeroulnar joint).
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While there are two other joints around the elbow region: humeroradial and radioulnar joint, the humeroulnar joint is the primary joint involved in elbow extension.
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After years of grappling many martial artists may lose a bit of range, but the average person should have about 5 degrees of hyperextension.
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There are a variety of structures that limit hyperextension: including muscle, ligaments and the bony articulation of the humerus and the ulna. The joint capsule is connective tissue that wraps around all three joints and is supported by ligamentous structures.
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Humeroulnar hyperextension often leads to ligament strain or rupture, however, if force is continued then dislocation of the ulna from the humerus can occur. While the muscles may become strained they are not likely to tear, more likely the muscle’s attachment on the ulna will rip off the main structure (avulsion fracture).
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Elbow anatomy video credit: @thestrengthpts . Check them out for more explanations and videos of the human body. .
Jiu jitsu video credit: @flograppling

This is one of my absolute favorite sequences for warming up my arms, shoulders, thoracic spine, lumbar spine, and the legs. Its quick, easy, and useful.

One of the keys to this warm up is the weight-bearing component of this sequence. You are getting into a quadruped position (on all fours) and loading (applying pressure to) the shoulders and legs. This loading stimulates the muscles to fire and activate to maintain your body off the mat which in turn gets the muscles working and the blood flowing in those joints and muscles.

You start slowly and gradually increase range of motion in both the “upward dog” and “downward dog” positions which will warm up and dynamically stretch the muscles.

Perform this for repetitions or time. I like to do about 10 repetitions for 5-10 second holds or 1-2 minutes.

A nice addition is to pump the ankles in order to stretch the calves when in the “downward dog” position.

If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://mbodilouisville.com

More videos and exercise tips at https://jiujitsutherapist.com

Check me out on The Chewjitsu Podcast with my co-host, BJJ Black Belt Nick “Chewy” Albin of www.chewjitsu.net for some great jiu-jitsu conversation and interviews! http://chewjitsu.libsyn.com

Check out the knee braces I recommend for BJJ https://www.youtube.com/redirect?q=https%3A%2F%2Fshareasale.com%2Fr.cfm%3Fb%3D706061%26u%3D1416655%26m%3D58066%26urllink%3D%26afftrack%3D&redir_token=8Lgzsd08IwdEhtgt_HQqjdYACLR8MTU0MjMyNTY2N0AxNTQyMjM5MjY3&v=uDTBbV-9vIc&event=video_description