Functional Training for Muay Thai, Boxing, Mixed Martial Arts

Fitness

At Black Tiger Fight Fitness we are 100% committed to health and fitness, using fight training and conditioning as an effective method to achieve your fitness goals. To supplement your training, we also publish relevant must-read articles about fitness training and health matters here in our website. If you would like to contribute an article, please email us at This e-mail address is being protected from spambots. You need JavaScript enabled to view it .


A Guide to Getting Shredded

Train to Get Ripped

Get ripped!If you asked a lot of people what their ideal body would look like, you'd probably hear the word ripped a good amount. Most people want a strong, lean body because not only does it look good, but you're probably also in fantastic physical condition.  Having this type of body means you're probably strong, can go all day, and have fun doing it.  So, what do you have to do to get ripped?

Muscle

Obviously one of the main keys to being ripped is being strong.  Mixing low rep, high weight exercises with high rep, lower weight exercises will really help.  The lower rep exercises will help make you stronger, but the higher reps and low weight will work towards that lean, tone look.  Put the both together and you've got a winning combination! Make sure you focus mainly on the bigger muscle groups; chest, back, legs, and core before honing in on the smaller groups.  I like to start workouts with all-around medium and heavier weight exercises and then finish off with high rep exercises to the point of failure. You'll really be feeling the burn!

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Train Hard but Be Safe!

Safety Tips for Students and Coaches

Kickboxing Safety

Cardio kickboxing is popular and fun, but there is a risk of injury. The American Council on Exercise suggests preventing injury by avoiding overextension on kicks, not locking joints when punching or kicking, not wearing weights or holding dumbbells when you work out which can stress joints, and not pushing beyond your present ability. This can apply to karate and other martial arts classes as well.

Knee injuries can be preventedKnee Injuries and Prevention

Knee injuries are something that most people deal with, espcially those involved in sports. Most knee injuries are caused from improper impact forces upon the knee joint because of improper lower body postural alignment. A good way to check if one has good lower body posture is to sit in a chair in front of a mirror.

Put a chair in front of a mirror and sit down slowly (as in take 8-10 seconds on the descent). Watch your lower body as you do the movement. If your feet look like they are slightly falling in towards each other or your knees are coming towards one another, you are one of the 'knee injury prone'. This is a sign of a few things going on in your alignment, probably that you have tight adductors (inner thigh muscles) as well as tight plantar flexors (soleus and gastrocnemius). This causes most knees to go in as well as most feet to flatten.

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Kettlebell Basic Exercise Sets

This is for the kettlebell enthusiasts in our Hybrid Fitness class...  Remember to warm-up substantially and effectively before kettlebell training. Do between 5-10 minutes of light aerobic activity followed by stretching exercises to all the major muscle groups.

Kettlebell exercises clean

Kettlebell Cleans
1. Keep torso straight but bent forward at the hips slightly.
2. Explosively raise the kettleballs by extending the hips, knee and ankle in a "jumping action".
3. Keep your elbows out and shoulders directly above the kettleballs as long as possible. Keep the kettleballs close to the body.
4. Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms. Keep the elbows high during the pull until the highest point.
5. Rotate elbows around and underneath the kettleballs. Rack your hands across the front of the shoulders. Slightly flex the hips and knees to absorb the weight.
6. This should be a fluid motion where all the steps flow together.

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Research examines dangers of abdominal fat

Fat bellyBelly bulge can be deadly for older adults

If your pants are feeling a bit tight around the waistline, take note: Belly bulge can be deadly for older adults, even those who aren't overweight or obese by other measures.

One of the largest studies to examine the dangers of abdominal fat suggests men and women with the biggest waistlines have twice the risk of dying over a decade compared to those with the smallest tummies.

Surprisingly, bigger waists carry a greater risk of death even for people whose weight is "normal" by the body mass index, or BMI, a standard measure based on weight and height.

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Abdominal Exercises

Work Those Abs!

AbsAbdominal exercises play an integral role in any strength and conditioning program. A strong core is essential for athletic performance and to prevent the occurrence of injuries and back pain.

There are literally thousands of abdominal exercises and many more variations of each of them. There also innumerable fitness gimmicks promising washboard abs in just a few minutes exercise a day. While these exercise aids may or may not be effective at strengthening the core they are unnecessary. Plenty of abdominal exercises that require nothing other than an exercise mat or towel will strengthen the muscles of the core region just as effectively.

The abdominal exercises below have been spit into three groups basic advanced and sport-specific.


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Weight Training for Fighters

Weight Training Tips for Combat Sports

Weight trainingWeight training has always been a controversial topic in the martial arts and boxing communities, especially the striking systems like Karate, Taekwondo, Muay Thai and Kickboxing. Many coaches and instructors resist the idea of incorporating weight training because of reasons such as “big muscles make your punches and kicks too slow” and “muscles get too tight for fighting.”  Many instructors will tell you that “fighting is about technique, not strength.” Wrestlers, however, easily incorporate weight training in their training program because of its benefits for strength and explosiveness for lifting, throwing and/or holding down their opponents.  Now, with the popularity of MMA, fighters are finding the benefits and necessity of weight training.

In actuality, weight training, if done properly, significantly benefits martial arts fighters, whether they are strikers or wrestlers. Muscle density helps in absorbing impact. Explosive strength improves knockout power. Lean muscle increases muscular endurance required to sustain prolonged combat.

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All-around fitness with a purpose

Martial Arts - the Ultimate Fitness System

Martial Arts FitnessLet’s face it, for some of us the “routine” of going to the gym, lifting weights and spending time on the static cardio machines just isn’t all that appealing anymore. In fact, what is it we are accomplishing anyways, aside from the health and aesthetic benefits? Is there a practical application of being able to incline bench press 400 pounds, or 90-pound dumbbell curls?

Well I am sure there are those that would argue there is, but let’s take a look at a practical alternative to the gym that will get you very fit, train your core, balance and coordination, all the things that we use everyday. That alternative is Martial Arts.

Martial Arts training prove that there are viable alternatives to traditional training methods, and one that will not only help you achieve certain fitness goals but teach you self-defense, help build confidence, and lay out a path of goals ahead of you that will keep you coming back, wanting to learn more.

People of all ages are taking martial arts worldwide. Kickboxing, with its roots in Muay Thai, is one of the hottest fitness trends in history and has over 100 million practitioners worldwide.

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