WNY MMA: Up and Coming BJJ Tournaments

WNY MMA: Up and Coming BJJ Tournaments

So, you guys already know about the MMA fights and who is competing where. But maybe, just maybe, you are a member of the grappling community and don't really care too much about mma. Well, I got something for you too, so sorry if i made you feel left out. There will be a number of Bjj tournaments coming up in the next few months that will definitely be worth your time and effort, so why not start training up for them. Ill give you a run down of the tournaments, the dates, and the locations. Remember who your information center is, wny mma and fitness that's right.

First up is the 2015 Ontario Open International Jiu Jitsu Championship will take place on May 2nd and 3rd at Brampton Soccor Centre, located at 1495 Sandalwood Pkwy. East Dixie Rd & Sandalwood Pkwy, L6R 0K2, Brampton, Ontario. It will be filled with Gi and Nogi matches over two days. There are competitors between the ages of 5 and 50 coming from all over Canada and the US, so why not make this a stop on your yearly tournament calender, wny bjj certainly will.

Also on May 2nd, the Hayastan Grappling Championship will be in full effect in Fredonia, NY. The venue of this gi gripping, arm wrenching tournament will be Fredonia High School 425 East Main St, Fredonia, NY 14063. Early registration and weigh ins will be that Friday, May 1st from 7:30pm to 8:30pm. There will also be event day registration for those who will be too busy living up their friday nights, Saturday from 8:30am to 12pm. For more information please click here for registration and prices. The question is, will you be gripping?

Last, but definitely not least. We have our very own Buffalo Classic BJJ Tournament on May 23rd, it will be located in downtown Buffalo's inner harbor at 359 Ganson St. Buffalo, NY 14203. Near the First Niagara Center where the Sabres play, just off the 190. All belt levels in the Kids, Youth, Teen, Junior, Adult and Master categories. Registration opens this month and will close several days prior. If you want to support your hometown, then you can either compete or support. All proceeds will go to benefit Vector BJJ, which is a nonprofit community youth development program. Last year Buffalo Classic raised $950.00 for the cause.

Make WNY MMA Your First Stop For Fitness

The difference is that we are better. Here's the thing, you look at us and see scary looking stuff to the uninitiated; Heavy bags, cages, boxing rings, sledge hammers, kettle bells, tractor tires, etc. But here's the thing, I am going to give you things to think about when you are comparing WNY MMA and Fitness to those other places. See there, they already don't matter. 

I guarantee that more work is getting done here than at a spa!!!

• When you are at a gym, you are there to work: Look, I know the draw that these places have. There's a swimming pool, a sauna, there's a corner that does facials, oh and that juice bar is amazing. But lets stop and really think about what we are trying to get out of our gym time; when you made that new years resolution, did it include sitting around for an hour or so talking to other gym members about how you argued with your husband/boyfriend about painting the main bedroom fuchsia? No it wasn't, it was to get you butt in gear.

you thought I was joking about the conversation about fuchsia?

• Are you at the gym to run countless miles, or are you there to sweat and ache: You get up, go to the gym and run. Sound familiar? it should. That's because, countless people follow that very formula in the hopes of seeing the fabled body changes of legend. Let me guess, you also leave the gym having energy and a smile. If that's what you are looking for after working out everyday then you will be in for a very rude awakening training at WNY MMA and Fitness. Here you will be leaving sore and having aches in places you forgot even existed, and that's a good thing. 

• Working out getting boring, not here: Unless you have a private instructor to help you everyday, you will not be getting your times worth at a health club. There's a lot of stuff to get lost in, especially by yourself. Because of this, you revert back to what you know. There's just something different when someone is right next to you continuously lighting a fire under butt, you work harder than you would have otherwise. That means you will pass those plateaus that everyone else are stuck at. 

• Having other people working hard acts as motivation: Humans are competitive, that's how we survived for this long on this planet. It's hardwired in our brains, and for good reason. When you are doing something alone, you just don't push yourself as hard. Take a class here and have everyone doing the same exercise as you, now you feel like you're competing against these people; you try harder, this is very important. This is where growth comes from, not from just going through the motions. 

So let me stop being wordy here and just spell it out for you. If you really want to work, then come to WNY MMA and Fitness. Its plain and simple; if you want to chit chat and have a facial, then go to a health club. 

Why Circuit Training at WNY MMA & Fitness is Beneficial

Circuit Training Basics

Circuit training consists of performing multiple exercises on multiple body parts in a row with little rest in between exertions. The two most basic types of circuit training are horizontal training and vertical training. In horizontal training, all sets of one exercise are performed before a person moves on to the next exercise. In vertical training, one set of every different type of exercise is performed before returning to an exercise for the second time.

The amount of weight that a person lifts during a circuit training session can vary between sets. A person can start with light weights and work up to heavier weights (increasing pyramid) or can start with heavy weights and regress to lighter weights (decreasing pyramid). The most important component of circuit training is to take little rest in between sets, whether of the same or different exercises

Circuit Training Benefits

Due to the lack of rest that circuit training at wny mma demands, exercisers maintain elevated heart rates for the entire period of exercise. The combination of weight training and increased cardiovascular effort makes circuit training a beneficial type of cross training. The exerciser gains muscle through the resistance training. The exerciser increases his/her cardiovascular endurance during the slightly elevated heart rate that is maintained in between sets and throughout the overall program.  The exerciser burns high amounts of calories during the high exertion periods of his/her sets.

Circuit training is also a convenient way to exercise.  It maximizes the total exercise volume (number of sets, repetitions, and amount of weight) completed in a period of time. Exercises are completed in a row, and therefore, the time spent exercising is condensed. Separate cardiovascular training is not necessary. All body parts are trained in one session, and therefore, exercisers do not need to work out everyday. 

WNY MMA & Fitness: Is stretching more beneficial before or after a workout?

Are you ready to face one of your toughest opponents in the ring? Are you prepared to roll around on the mats with your friends? Did you think about stretching before? At WNY MMA and fitness, we practice safety, always, and we want what is best for our athletes.  It has been rumored that stretching is not good for the body before a work out. It is also said that stretching afterwards is not healthy. So which one is it?

Lets really think about this...we actually stretch without even realizing it. Even with the smallest of movements. Ask yourself these questions. What is the first thing you do when you get out of bed? What is the first thing you do when you're finally able to get out from behind that cubicle? Heck, what is the first thing your dog does waking up from a long nap. Keep in mind that stretching and warming up are two completely different things. At WNY MMA and fitness, all classes have a warm up. From just doing a light jog to swinging your arms, you are actually doing a lot for yourself. But, stretching is also going to get your muscles loose and ready for a good workout. Stretching and contracting your muscles loosens them up which increases flexibility. Your muscles also become stronger while stretching. Stretching is definitely beneficial before workouts because it can reduce any kinds of injuries such as sprains and tears. But, stretching can also have its downfalls.

  So, stretching before activity is recommended but there is such thing as stretching too much. The general rule of thumb is to not stretch for longer than 5 to 10 minutes. Keep in mind that stretching and warming up are two completely different things. Stretching too much can actually cause those tears in the muscles that we are trying to prevent. Stretching also goes along with the temperature. You should stretch more with the colder temperatures because the cold will tighten your muscles decreasing flexibility and range of motion. Lastly, bouncing is not a form of stretching. Ballistic stretches force the limb into an extended range of motion when the muscle has not relaxes enough to enter it. It involves fast "bouncing" movements where a double bounce is performed at the end range of movement. Your muscles will get type with this kind of stretching and can cause serious injury.

Stretching after an activity or a work out is really the best time to stretch. Now that you are loosened up and warmed up, your muscles are more likely to actually stretch out but again be careful not to over stretch. A cool down along with a stretch is a good idea. Light cardio after a workout will slowly bring your heart rate down preventing you from getting sick afterwards. We keep these tips in mind when training at WNY MMA and fitness in Buffalo to help maintain the healthy and safe environment and to train as hard as possible!!

WNY MMA: The "Squats"

Squats are lifting royalty for curing chicken leg syndrome’ and building high-performance muscle mass. Squats develop total-body strength, stimulate tons of total body muscle growth, and improve athleticism.Yep, the squat reigns king among bang-for-your buck exercises at wny mma. World re-knowned fitness guru Michael Katilus states that the key to athletic prowess is built through postural chain building exercises and the squat is Zulu (a god in Scientology). 

"To maximize the squat you need the mobility to reach proper position and the stability to control movement through the intended range of motion."

Problem is, most lifters have the mobility of a cast-iron skillet and lack the ability to squat safely and effectively. To maximize the squat you need the mobility to reach proper position and the stability to control movement through the intended range of motion. 

It’s time to maximize your squat potential through improving technique, mobility, and execution. With these ten tips you’ll take your squat performance to new levels.

1. Train for Maximum Strength

Despite the fact you need to train heavy to build maximum strength, people often neglect heavy weights. Yes, training with submaximal loads will spare your joints and nervous system to a degree, but even to maximize submaximal training you need a base of absolute strength. Training at 60% 1RM for speed is much more effective when your 1RM is 1.5 to two-times your bodyweight.

Heavy lifting is generally defined as 85+% maximum effort for multiple sets of one to five reps. But it’s best to avoid missing lifts. Missing lifts consistently zaps your nervous system, engrains poor technique, and wrecks your confidence. Hit the reps you know you’ll make and save yourself for the occasional max-out attempts at wny mma.

2. Train Submaximal Reps for Power

Strength-speed and speed-strength are synonymous with power. They produce a sky-high power output compared with longer-duration, lower-velocity maximum strength exercises.

"Compare a tractor-trailer and a Ferrari. It’s great to have a ton of horsepower, but for high performance, it’s best to generate horsepower rapidly."

For breaking lifting plateaus or achieving more weight-room transfer from athletes, power development is key. Compare a tractor-trailer and a Ferrari. It’s great to have a ton of horsepower, but for high performance, it’s best to generate horsepower rapidly.Remember: Power= Work/Time

Most research shows that maximum power is achieved through moving moderate loads at high velocity with loads of 40-60% of your 1RM. Depending on the womens fitness athlete, there will be differences within this range and some experimentation will be needed to find what’s best.

For a big squat, speed squats are ideal for power development and technical practice.These can be used as long as a decent base of absolute strength is present and technique isn’t an issue.

3. Train Speed and Speed-Strength

Speed-strength works the lower-load, higher-velocity component of the force velocity curve to train explosive power. Once again, the greater your base of absolute strength, the easier it will be to express explosive strength. For most lifters, keep the emphasis on explosive jumps that match the biomechanics of the squat closest, i.e. jump squats.

There are tons of variations that address speed of movement, landing mechanics, and power without too much risk. Your best choices are broad jumps, vertical jumps, and box jumps to increase your rate of force development and explode through sticking points. Stick to single-response jumps and ensure sound landing mechanics before moving to multi-response jumps.

4. Squat Twice Per Week

Multiple squatting sessions per week maximizes technical and neuromuscular efficiency through training at variable intensities. Squatting twice per week at wny mma allows you to focus on one heavy and one speed session. Separate these sessions by 48-72 hours for full recovery.

"Targeting the squat pattern with multiple sessions per week while addressing the force-velocity spectrum leads to greater gains in power, strength, and explosiveness."

I like to combine a speed-strength method before squatting, followed by maximum strength (85-95+%) on the first squat day. On the second day, I’ll emphasize a pure speed movement with a submaximal strength-speed squat (40-75%). Targeting the squat pattern with multiple sessions per week while addressing the force-velocity spectrum leads to greater gains in power, strength, and explosiveness.

5. Train Your Squat Depth

Yes, building a big squat is great and should improve multiple performance parameters.  But the key word is “should.” Too many coaches and athletes sell out for big totals in the “big three” and being hardcore with ass-to-grass (ATG) squats no matter what.

 

While ATG will earn you props on the interwebz, it doesn’t mean anything if you’re risking injury to the lumbar spine. If you squat to depth without a tuck - keep going. But if you can’t maintain position due to lack of core control or bony hip anatomy, don’t force a deep squat.

. Cycle in Front Squats

Yes, back squats take the title as the King Builder, but front squats offer a plethora of benefits:

• Increased core integrity, allowing greater depth without compromised spinal position and, thus, greater relative muscle activation at lighter weights compared to the back squat.
• Similar muscle activation of the back squat without as much joint compression and shear stress due to using less weight.
• Increased strength requirements of the thoracic extendors to hold position - a bonus for desk jockeys with kyphotic posture.

7. Spread the Floor

Allowing the knees to buckle in, known as valgus collapse, is a great way to reinforce poor mechanics and set you up for a knee injury. For most people, allowing the knees to buckle engrains dangerous technique, especially if it leads to uncontrolled valgus collapse during sport or recreation activities.

"Allowing the knees to buckle in, known as valgus collapse, is a great way to reinforce poor mechanics and set you up for a knee injury."

Prevent valgus collapse by spreading the floor and pushing the knees out during the squat. This emphasizes hip and posterior chain development and will skyrocket your squat numbers.

8. Train the Pause

If you’re squatting to depth, you need to be stable in the bottom position. Train the pause by using submaximal loads and squatting to maximum depth while maintaining trunk integrity (this means no butt-wink). Unless you’re training for a big total and need to hit certain depth, the risk versus reward probably isn’t worth a rock-bottom squat under load in the presence of butt-wink.

9. Bend the Bar

Don’t be lazy with the bar. Get your Hulk on and try to bend it around your body. If you’re not actively applying force to the bar, the bar will act on you – jumping off or burying you in failure, we don't fail at wny mma.

"If you’re not actively applying force to the bar, the bar will act on you."

Drive your elbows down and back to engage the lats, provide a larger shelf for the barbell, and create additionally stability in the trunk. Solomonow, et al concluded that over 200 muscles are activated during squat performance. Use them all to maximize your squat performance. 

Additionally, you’ll prevent the bar from jumping off your back during explosive squats, improving rep quality and decreasing injury risk. You don’t want to be that chump who loses a barbell behind your back during training anyway.

10. Rack at the Correct Height

We’ve all seen it: a rack set-up too high, a calf-raise walkout followed by the poor sap nearly cracking his skull when re-racking. Besides inappropriate barbell loading, improper rack set-up is the best way to get injured.

Set the rack up with the barbell set between nipple and shoulder height, low enough to allow you to squat to weight out and easily re-rack, as well.

Summary

The squat is a technical movement and squatting appropriately for your body type and goals is imperative to long-term success.Optimize your technique first, and then start piling on plates.

Take these tips into consideration and you’ll be squatting big weights without pain for years to come.

WNY MMA: Rotator Cuff prehab

For fighters, fitness junkies and the weekend warriors the wny mma is a place to train hard and push your limits passed what you originally thought possible. Along with this training, there are times when injury can't be avoided. In grappling arts like brazilian jiujitsu and striking arts like kickboxing. Below will be some suggestions for strengthening the muscles that make the rotator cuff. These four muscles really take a beating and are normally the ones damaged when lifting incorrectly or handling weights too heavy. Make sure to use some of these workouts in your daily routine, courtesy of wny mma & fitness. 

As an orthopedic surgeon, I am excited to share with you some important basic exercises that can help prevent shoulder injury. Strengthening the rotator cuff is imperative for any athlete in any sport. These muscles around the shoulder are extremely important for stabilizing the shoulder joint, which can ultimately assist in preventing shoulder injuries.

I will share several specific exercises with you - all of which I recommend as an orthopedic surgeon and physician. I suggest you do the exercises three times per week, for three sets, each of which should include ten or fifteen repetitions. Also, please note that heavy weight does not have to be used, as it is vital you control the weight while performing these exercises.

The rotator cuff is compromised of four muscles:

1. Infraspinatus
2. Supraspinatus
3. Subscapularis
4. Teres minor

All of these muscles give stability to the shoulder and each has a specific, unique attachment to the upper humerus, or arm. Each muscle works in conjunction with the others to provide the harmony of motion essential for maintaining the muscular stability of the shoulders and preventing injuries such as rotator cuff tendonitis or rotator cuff tears. These muscles work in union with the labrum to keep the shoulder in the best positions kinematically when exercising or participating in sports.

"These muscles around the shoulder are extremely important for stabilizing the shoulder joint, which can ultimately assist in preventing shoulder injuries."

The anatomy of the rotator cuff muscles is worth reviewing and understanding. These four muscles have specific attachments, origins and innervations. Knowing their origins and attachments gives us better insight into how these muscles perform.

Supraspinatus Muscle

The supraspinatus muscle originates on the supraspinatus fossa of the scapula. This particular muscle inserts on the highest portion of the facet of the greater tubercle of the humerus. The supracapular nerve innervates this muscle. This muscle essentially allows for lateral rotation of the humerus and initiates the abduction of the arm.

Infraspinatus Muscle

This muscle originates on the infraspinatus fossa of the posterior aspect of the scapula. The muscle inserts on the middle aspect of the greater tubercle of the humerus and is innervated by the suprascapular nerve. This muscle serves to laterally rotate the humerus.

Subscapularis Muscle

The subscapularis muscle originates on the subscapular fossa of the scapula and inserts on the lesser tubercle of the scapula. This particular muscle is innervated by the upper and lower subscapular nerves and serves to medially rotate the humerus.

Teres Minor Muscle

Lastly, the teres minor muscle originates on the upper aspect of the lateral border of the scapula and inserts on the lower part of the greater tubercle of the humerus. The teres minor muscle is innervated by the axillary nerve and serves to adduct and rotate the humerus laterally.

Exercises to Prevent Common Shoulder Injuries

Understanding the basic function of the rotator cuff muscles can give you insights about how we activate and use them. This will also afford you an opportunity to learn and practice exercises that can prevent strain and/or tear of the rotator cuff muscles.

"These injuries can be devastating to a person’s well being and athletic performance, and can even make general day-to-day activities quite difficult."

Common injuries associated with the shoulder that I evaluate in my orthopedic practice include the following:

• Rotator Cuff Tendonitis
• Rotator Cuff Bursitis
• Rotator Cuff Tears
• Labral Tears
• Shoulder Contusion
• Glenohumeral Ligament Strains and Tears

Rotator cuff injuries can affect individuals across a multitude of lifestyles and fitness levels. These injuries can be devastating to a person’s well being and athletic performance, and can even make general day-to-day activities quite difficult.

WNY MMA & Fitness: No Band Pull Ups Please!!!!

At wny mma, we do not allow our members to do band assisted pull ups and for various reasons. Below are some reasons why and alternatives to the pull ups you may have been considering. No worries, i'll wait while you read.

Bands Provide Inconsistent Assistance

The intent of banded pull ups is a good one. It provides assistance to the athlete so he or she can get the chin or chest to the bar. It is a cheap alternative to the expensive machine that provides a counterweight applied to the person’s legs or knees to assist him or her (sometimes called a Gravitron machine). But as the cliché goes, you get what you pay for. 

 

The banded pull up is like a spotter that is sometimes overly attentive and at other times not paying attention at all. Imagine someone spotting you on a bench press and at the bottom position, he yanks on the bar for you. At the top position, he is off checking his phone. The banded pull up is similar in how it assists people. 

The banded pull up is like a spotter that is sometimes overly attentive and at other times not paying attention at all."

The Solution - Get a Spotter

If you want to perform assisted pull ups, get a spotter. A spotter will be able to provide more optimal assistance by giving you enough assistance in your sticky spots so you can finish the movement and gain strength. In many group classes, it might be difficult to have spotters, but a team workout , just like the ones at wny mma, where one member is working and the other is spotting could be an alternative.

Bands Should Only Complement the Resistance Curve

In compensatory acceleration training of the squat, the athlete uses bands attached to the ground to provide greater resistance in the top part of the exercise where the movement is easier. With this technique, we learn to accelerate through our lifts, which helps us lift heavier things. In banded pull ups, we are doing the opposite by giving assistance in all the wrong places. 

The bottom of the pull up is where we need to start from a dead stop. We have no momentum and our leverage is at its worst. Sounds like a perfect place to help, right? Well, yes - but only if you don’t want to build strength. The places we struggle are where we build the most strength. The bottom of a banded pull up is like a jumping device for babies. It might be entertaining and fun, but it might not be the optimal way to build strength.

The Solution - Do Jumping Pull Ups

You can break through strength plateaus by getting stuck in the toughest positions. We do box squats or pause squats to practice being stuck in the bottom. Thus, I would suggest jumping pull ups, which simply involve jumping up on the bar and slowly lowering yourself down. The key is in resisting on the way down.

 

"A more advanced person could do pauses at his or her sticky points. This controlled and slow descent will build pull up strength much faster than bands."

In a workout, you can figure out how long each descent should be and shoot for time on the way down as the goal (e.g., each round will have five reps of two seconds on the way down). Don’t count reps where you don’t hold for the specified time. It will be much better for you in the long run if you don’t rush on the way down. A more advanced person could do pauses at his or her sticky points. This controlled and slow descent will build pull up strength much faster than bands.

Get Rid of the Bands 

The third reason is a sub-reason of the last one. If you are not creating strength in the right part of the strength curve, then you will have a difficult time getting off bands. Many people talk about a progression of going from greater resistance bands to lighter bands. But our body takes a long time to adapt to the dead weight at the bottom of the pull up and the bands are an inefficient way to build strength. As a result, I have seen many people a year into their training still doing pull ups on bands. No worries, as this is not a factor when training at wny mma.  

The Solution - Grease the Groove

As a person attempting your first pull up, more volume can be helpful. A greasing-the-groove type of program might be perfect for some. Every hour or so, do a few jumping pull ups with a slow descent. If you can’t do them throughout the day, do them everyday. A low daily volume over frequent days adds up to impressive gains.

Ring Rows Are a Better Alternative for Beginners

Ring rows are great for a beginning athlete. The movement is easily scaled by moving the feet forward or backward and/or bending the knees. 

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In many aspects of CrossFit and mixed martial arts fitness at wny mma, we do a lot of pressing movements (overhead presses, bench press, push ups). The pull up winds up being one of our only pulling movements. The pull up is great, but it is also good to change the angle of the pull to build up the muscles of the back, the rotator cuff, and around the scapula. I recommend ring rows or some type of bent-over row for everyone in order to create balance in muscular development and to support shoulder health. 

 

Another similar option is to place a bar in the rack. You can then do pull ups with your feet outstretched in front to provide assistance (i.e., a nice tight plank with the feet taking away some of the weight of the body). Some people also know this as an Australian pull up(because you’re “down under.”)

I recommend ring rows or some type of bent-over row for everyone in order to create balance in muscular development and to support shoulder health."

Wrap Up

As the saying goes (I may have it slightly wrong), friends don’t let friends do banded pull ups. Bands are like drugs. Please don’t get hooked on them. 

 

The only time a band would be appropriate is if the bands are attached to something on the floor and are providing resistance. That is a great use of bands as it gives the most resistance at the top of the movement and teaches explosiveness on the way up. 

 

But if your goal is to build strength for strict pull ups, I recommend ring rows and jumping pull ups with slow descents. These exercises will build strength much more quickly for the pull up.