Understanding ACL injuries: Part 1
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@thebeastufc is reported to be scheduled for ACL reconstruction surgery. According to ESPN (@arielhelwani ) Lewis consulted with his doctors 2 weeks prior to his fight against Junior dos Santos who concluded even though he had a torn ACL he would still be able to fight. The source also confirmed that this was a chronic ACL tear from 2015 when he fought out of a kneebar attempt against Ruan Potts. Additional damage to the knee included a torn meniscus and torn MCL.
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Lewis ultimately decided to have surgery because he felt his knee “give out” during the second round against dos Santos.
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If he had his ACL torn for 4 years how could he have made a successful run for the title? ACL rupture requires reconstruction for return to high level competition, right? New evidence shows that is depends.
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Copers vs. noncopers: 42% of people are copers : meaning they have enough leg strength and dynamic balance to function despite not having an ACL.
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IDing a coper:
• No other injuries
•Minimal swelling • Full ROM
•Able to walk without a limp
•70% quadriceps strength on bilateral comparison
•Hop on leg without pain
•1 or less incidents of knee giving out.
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ACL reconstruction is still the gold standard for ACL injuries, which is a decision up to the athlete, surgeon and other medical staff. However there are many high level athletes who return to activity without a functional ACL. Consequences of nonop include further meniscus damage and early onset of arthritis. .
In this video orthopedic surgeon,. @drnimamehran demonstrates a lachman and pivot shift, orthopedic tests to demonstrate the laxity in the knee with a compromised ACL. These tests work better while performed under anesthesia due to the patient being unable to guard. .
Next post I’ll discuss the surgery, rehab and return to fighting.
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Reference:
Logerstedt, D. S., Snyder-Mackler, L., Ritter, R. C., Axe, M. J., & Godges, J. J. (2010). Knee stability and movement coordination impairments: knee ligament sprain: clinical practice guidelines Orthopaedic Section of the American Physical Therapy Association. Journal of Orthopaedic & Sports Physical Therapy, 40(4), A1-A3

Can you kneel? Knee mobility prerequisite for grappling
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Being able to sit on ones heels is a fundamental mobility requirement for most humans. This position is particular important for movement arts, such as jiu jitsu and yoga. There are many factors that may limit you: joint hypomobility, muscle length deficits, swelling, neural tension etc. Here is mobility drill that you can do to improve your kneeling mobility.
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1️⃣End-range squat holds: squat as deep as you can and spend time at the bottom. If one knee feels tighter you can lean towards that side. Start with 20 second holds and build up to 2 minutes.
2️⃣Kneeling PAIL/RAIL: kneel to your end range and hold for up to 2 minutes. ?️Progressive angular isometric load: gradually contract your quad in a lengthened position. Start using lower intensities and progress as your quad builds resiliency. Hold for up to 15 seconds. Perform 3-5 repetitions.
?️Regressive angular isometric load : once have gradually increased to a maximum PAIL contraction you can perform a RAIL contraction. Engage your hamstrings and actively pull your butt to your heels. Hold up to 15 seconds. Perform 3-5 repetitions.
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Professionally I would recommend someone who is coming back from a knee injury be able to perform this movement prior to returning to Jiu jitsu.
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Nothing should be painful.
Interested in improving your mobility? I run a mobility class bimonthly in Sacramento. DM me for details.

#Repost @persian.fury with @get_repost
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Great rounds with the always tough @doctor_kickass ??! I appreciate you brotha ?. here is a short clip of us ending our session with a couple transitions osss ?.
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#drkickass #persianfury?? #bjj #jiujitsu #wrestling #sacramento #iran #akbaribjj? #teamalphamale

Breaking down the Z Lock
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Jiu jitsu mad scientist @eddie_wolverine known for his impressive leg locks shows a new leg attack. This leg attack is different from traditional leg locks because this one targets the hip.
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What is happening to the hip in the Z lock? Why is this submission effective?
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This position is very similar to the orthopedic special test to rule out hip impingement pathology, the FADIR test. Essentially the hip is locked out with internal rotation so that the femoral head will compress the acetabular rim. Forced rotation at end-range may cause trauma to the labrum and/or articular cartilage. Because there is no one muscle that is a primary hip internal rotator his motion is difficult to resist, especially at end-range.
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For full details for the submission check out @eddie_wolverine ‘s IG page. If you are caught in this joint lock I would advise you to tap early.

Spinal mobility
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Acute episodes of back pain often occur when one spinal segment is forced to move more than it can. Excessive motion causes the static ligaments to be stretched and the muscles of the back to spasm as a protective mechanism to prevent further motion. How can the incidence of back injuries be reduced?
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1️⃣Mobility proceeds stability.
Having the kinesthetic awareness to isolate joint movement is the first step of mobility. .
2️⃣As mobility improves stability will be required in these new ranges. Controlled active movement is the first step in developing stability.
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The goal for both end positions is to have equal motion at each segment. Often when people perform this movement there are hinges where large amounts of movements occurs and flat lines where no movement occurs. The goal is not global mobility, but adequate segmental mobility. This minimizes one segment having to compensate for the others that don’t move.
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This is an injury prevention/reduction exercise not a rehabilitation exercise. The long term goal for a healthy spine is to be flexible and stable.
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@functionalrangeconditioning @functionalrangerelease

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.
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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.

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

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.

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.

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

Leg breaks in fighting
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One of the most gruesome injuries in fighting is when the shin breaks after a kick. The most famous example of this injury is when Anderson Silva fought Chris Weidman at UFC 168, however there are other examples, such as Corey Hill and Tyrone Spong. Why does this injury happen?
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Anatomical structure of the shin: The lower leg is composed of two bones: tibia and fibula. The tibia is the main weight bearing structure (90% of the force) and the point of contact for round kicks. The fibula is a thinner bone that absorbs some force from the tibia (10% of the force). The tibia is a bone that is triangular shaped so the “blade” of the tibia or tibial crest is very strong and resilient. While the tibia is resilient there when the point of contact of the tibia is on a flat edge the bone is significantly less resilient.
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Technical faults:
1️⃣Offensive angle fault: When attacking with a kick the attacker has to step out to open up their hips or turn their hip over to make sure they use the thick point of the shin.
2️⃣Mirrored Stance: Fighter with opposing stance low kicks the opponent. Many fighters stand with their lead leg slightly inward so it was much easier for defending fighter to check with the tibial crest while kicking fighter did not get the correct angle and connected with the flat part. While the mirrored stance does increase the likelihood of injury, it does not always happen this way as Spong vs. Saki both stood in an orthodox stance when Spong injured his leg.
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While combat sports are entertaining to watch fighting is still a dangerous activity. These type of injuries often involve a prolonged recovery period that can take several months before the athlete is able to resume normal activities.

The concept of creating dilemmas is essential for high level jiu jitsu. Here Jiu jitsu wizard John Danaher demonstrates a leg lock attack on my friend @fiorejosh .
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Repost @dynamixmma with @get_repost
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@danaherjohn taught a sold out seminar on the cross ashi garami position this past weekend. Here’s a look at his powerful “dilemma” technique where we combine positional control with simultaneous achilles lock and inverted heel hook attacks.
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Full technique video in bio ➡️ @dynamixmma