kingsacademy

From Sauna to Icebath, is it safe?

Fri, 10 Oct 2025 04:32:29 GMT

Is Going From Sauna to Ice Bath Dangerous? Here's What You Need to Know!

Is Going From Sauna to Ice Bath Dangerous? Here's What You Need to Know

At Kings Academy we have a Sauna and in the summer months we do ice baths . As we have both, it's important to know how to use them properly.

At Kings we pride ourselves in having all the Martial Arts training, BJJ , Muay Thai , Boxing , Wrestling and MMA , that you need as well as the recovery, Sauna, Ice bath, Hot Yoga , and Hyperbaric Oxygen Therapy (HBOT) , that you need to compliment your training.

Jumping from a sauna into an ice bath is a popular wellness trend - but is it safe? The short answer: it can be dangerous if not done properly . Sudden temperature changes can shock the body and increase the risk of cardiac arrest, cold shock, and hypothermia . However, with the right precautions, it can be both safe and beneficial.

Key Points

Sudden hot-to-cold exposure stresses the body - especially the heart.
Beginners should start with short cold exposures (10–20 seconds) and build up slowly.
Some people - like those with heart conditions or pregnant women - should avoid this practice altogether.

The Risks of Sauna-to-Ice Bath Transitions

⚠️ Cold Shock

Sudden cold exposure causes a rapid increase in heart rate and breathing. This can lead to hyperventilation , high blood pressure , or even drowning if not managed carefully.

⚠️ Cardiovascular Stress

Extreme temperature swings constrict blood vessels, putting pressure on the heart. For some, this can lead to irregular heart rhythms or cardiac arrest .

⚠️ Hypothermia

Prolonged cold exposure can drop your core temperature dangerously low. Watch for signs like:

Shivering
Confusion
Slow breathing
Drowsiness

If this happens, remove wet clothes, warm the body slowly (starting with the core), and avoid alcohol or tobacco.

How to Stay Safe

✅ Start Slow

Begin with cold showers or partial dips.
For beginners, stay in the ice bath for 10-20 seconds , then gradually increase.
Limit ice bath time to 1-12 minutes , depending on your tolerance.

✅ Practice Proper Breathing

Focus on slow, controlled breaths to avoid panic.
Never hold your breath during cold immersion for too long - it increases the risk of blacking out.

✅ Rewarm Safely

Use light movement or a lukewarm shower to warm up after.
Avoid jumping into a hot shower right away.
Hot drinks and dry clothes help gradually restore body temperature.

Who Should Avoid This Practice?

People with heart disease or high blood pressure
Pregnant women
Children and older adults
Anyone with acute illness or poor circulation

Always talk to your doctor before starting sauna and ice bath routines if you have any health concerns.

Potential Benefits (When Done Safely)

When practiced carefully, sauna-to-ice bath transitions may:

Improve circulation
Aid muscle recovery
Activate brown fat (supports metabolism)
Enhance stress tolerance

Final Thoughts

Alternating between sauna and ice bath can be rewarding - but it’s not risk-free. Proper acclimatisation , breathing control , and post-immersion care are essential for safe practice. Always listen to your body, and consult a healthcare provider before starting.

FAQs

How long should I stay in the ice bath?

1-12 minutes, depending on experience and tolerance.

What are signs of hypothermia?

Shivering, confusion, slowed breathing, drowsiness.

Who should avoid it?

People with heart conditions, pregnant women, children, and seniors.

Are there benefits?

Yes-better blood flow, faster recovery, and increased resilience to stress.

If you're interested in trying out a free week trial at Kings Academy you can Book Here to get started.

You can check out our other recovery articles here:

Lose weight with Sauna

What is HBOT

10 Reasons to use HBOT

10 Benefits of Hot Yoga

10 Benefits of Sauna

10 Life Hacks

Why Oxygen is important for Healing

Temperature, Light, and Oxygen

Kings Academy is the Premier Martial Arts Academy in South Western Sydney

teaching BJJ, Muay Thai, Boxing, Wrestling, and Mixed Martial Arts

Gi vs. No-Gi Brazilian Jiu-Jitsu: A Comprehensive Comparison

Fri, 05 Sep 2025 11:40:57 GMT

What is the difference between Gi and No Gi Brazilian Jiu Jitsu?

Gi vs. No-Gi Brazilian Jiu-Jitsu: A Comprehensive Comparison

What is the difference between Gi and No Gi Brazilian Jiu Jitsu?

To check out our BJJ programs click here!

Brazilian Jiu-Jitsu (BJJ) is a dynamic martial art that emphasizes ground fighting, leverage, and submission techniques. Originating from the Gracie family’s adaptation of Japanese judo and jiu-jitsu in the early 20th century, BJJ has evolved into two distinct styles: Gi and No-Gi. While both share the same core principles, they differ significantly in attire, techniques, and competition dynamics. This blog post explores the similarities and differences between Gi and No-Gi BJJ, highlights the benefits of each, and provides guidance on choosing the right style for your goals, along with a look at some of the greatest competitors in each.

Similarities Between Gi and No-Gi BJJ

At their core, Gi and No-Gi BJJ are grounded in the same fundamental principles of Brazilian Jiu-Jitsu: using leverage, body positioning, and technique to control and submit opponents. Both styles focus on ground-based grappling, aiming to achieve dominant positions (e.g., mount, back control) and secure submissions through joint locks or chokes. Key techniques like takedowns, sweeps, guard passes, and submissions (e.g., armbars, triangles, rear-naked chokes) are present in both, though their execution may vary. Both are highly effective for self-defence, build physical and mental resilience, and foster a sense of community among practitioners. Whether in a Gi or rash guard, BJJ’s emphasis on strategy and problem-solving - often likened to “human chess” - remains consistent.

Differences Between Gi and No -Gi BJJ

Attire

Gi BJJ : Practitioners wear a traditional uniform called a Gi (or kimono), consisting of a heavy cotton jacket, reinforced pants, and a belt indicating rank (white to black). The Gi’s durable fabric allows for grip-based techniques.

No-Gi BJJ : Practitioners wear athletic apparel, typically a rash guard and shorts with spats. The absence of the Gi eliminates clothing grips, relying instead on body-based control like collar ties, overhooks and underhooks.

Techniques and Grips

Gi BJJ : The Gi provides numerous grip points (collar, sleeves, pants), enabling a wide range of techniques like collar chokes, lapel guards (e.g., worm guard, spider guard), and grip-based sweeps. These grips allow for greater control, often slowing the pace and emphasizing precision.

No-Gi BJJ : Without Gi grips, No-Gi relies on wrestling-style grips (e.g., wrist control, body locks) and body mechanics. This leads to faster transitions and scrambles, with a greater emphasis on leg locks (e.g., heel hooks) and submissions like guillotines and D’arce chokes that don’t depend on fabric.

Pace and Dynamics

Gi BJJ : The Gi’s friction and grip options create a slower, more methodical pace. Matches often involve prolonged battles for control, with practitioners using the Gi to stall or stabilize positions.

No-Gi BJJ : The lack of friction and grips results in a faster-paced, more dynamic style. Slippery conditions (especially with sweat) encourage rapid position changes and a focus on athleticism and timing. No-Gi is greatly influenced by the sport of wrestling.

Rules and Competitions

Gi BJJ : Governed by more consistent rules across many events, especially in International Brazilian Jiu-Jitsu Federation (IBJJF) tournaments, which limit certain submissions (e.g., No heel hooks in the Gi) and enforce Gi-specific regulations (e.g., approved colours, thickness). Competitions often award points for positions, encouraging strategic play.

No-Gi BJJ : Rules are generally more lenient, allowing submissions like heel hooks and reaping in formats like the Abu Dhabi Combat Club (ADCC). No-Gi competitions, especially submission-only events (e.g., Eddie Bravo Invitational), prioritize finishes over points, leading to more aggressive matches.

Benefits of Gi BJJ

Technical Depth : The Gi’s grip options allow for a broader array of techniques, fostering a deep understanding of leverage and control. This technical focus is ideal for beginners learning fundamentals.

Grip Strength : Constantly gripping the Gi builds exceptional hand and forearm strength, which translates to both grappling and everyday activities.

Traditional Roots : Gi BJJ maintains a connection to BJJ’s judo origins, appealing to those who value martial arts tradition and the structured belt system.

Control-Oriented : The ability to use grips for control makes Gi BJJ excellent for developing defensive skills and positional dominance, valuable for self-defence and competition.

Competition Opportunities : Gi tournaments, like the IBJJF World Championships, are widely regarded as prestigious, with larger competitor pools and a clear ranking structure.

Benefits of No-Gi BJJ

Speed and Athleticism : No-Gi’s faster pace enhances reflexes, agility, and cardiovascular endurance, making it ideal for those who enjoy a high-intensity workout.

MMA and Self-Defence Applicability : No-Gi closely mirrors real-world scenarios and MMA, where opponents don’t wear heavy clothing. Techniques like wrestling takedowns and leg locks are directly applicable.

Cost Efficiency : No-Gi gear (rash guards, shorts) is generally cheaper and easier to maintain than a Gi, which can be expensive and requires special care.

Dynamic and Exciting : The fast-paced, submission-focused nature of No-Gi appeals to those who prefer action-packed matches and less emphasis on stalling.

Accessibility for Cross-Training : No-Gi’s similarity to wrestling and MMA makes it a great entry point for athletes from other disciplines, fostering a versatile grappling skill set.

Summary: Choosing Between Gi and No-Gi BJJ

Choosing between Gi and No-Gi BJJ depends on your goals, preferences, and circumstances. Gi BJJ is ideal for those who enjoy a technical, methodical approach, value tradition, or aim to compete in prestigious IBJJF tournaments. It’s particularly suited for beginners building a strong technical foundation or older practitioners seeking a slower paced, less physically demanding style. However, the Gi can be hard on the hands and wrists due to constant gripping, and the uniform’s cost and maintenance may be a drawback.

No-Gi BJJ suits those who prefer a fast-paced, athletic style, are interested in MMA or self-defence, or enjoy submission-focused competitions like ADCC. Its dynamic nature appeals to younger or more athletic individuals, and the apparel is more affordable and practical. However, the faster pace may be challenging for weaker or less conditioned practitioners, and it may feel less structured without the Gi’s belt system. Now there are many schools which have a No-Gi ranking and curriculum as the sport continues to evolve and grow.

For a well-rounded BJJ experience, training in both styles is highly recommended. Gi training builds technical precision and grip strength, while No-Gi hones speed and adaptability. Many gyms offer both, allowing you to explore and find what resonates. Consider your goals - self-defence, competition, fitness, or fun - and try a trial class in each to see which aligns with your style. The main thing to remember is that regardless of whether you train in Gi or No-Gi, you’re training in Brazilian Jiu Jitsu.

Greatest Competitors in Gi and No-Gi BJJ

Gi BJJ Competitors

Marcus Almeida (“Buchecha”)

Achievements : 13-time IBJJF World Champion (Gi), 4-time IBJJF Absolute World Champion, known for dominating the heavyweight and absolute divisions.

Summary : Buchecha’s technical mastery and athleticism made him a Gi legend, excelling in grip-based strategies and dynamic guard play. His record-breaking IBJJF titles cement his status as one of the greatest Gi competitors ever.

Roger Gracie

Achievements : 10-time IBJJF World Champion (Gi), 2-time ADCC World Champion (Gi and Absolute), known for his dominant top game and submission rate.

Summary : Roger’s suffocating pressure and precise submissions, especially from the closed guard, defined Gi BJJ’s traditional effectiveness. His ability to submit nearly all opponents in competition is unmatched.

Mikey Musumeci

Achievements : 5-time IBJJF World Champion (Gi), multiple-time IBJJF Pan-American Champion, transitioned successfully to No-Gi as well.

Summary : Known as “The Darth Rigatoni,” Musumeci’s technical wizardry in the Gi, particularly with berimbolo and leg attacks, has made him a standout in lighter weight classes.

No-Gi Competitors

Gordon Ryan

Achievements : 4-time ADCC World Champion (No-Gi), multiple-time Eddie Bravo Invitational (EBI) champion, considered the best No-Gi grappler of all time.

Summary : Ryan’s dominance in No-Gi stems from his versatile guard, relentless back attacks, and mastery of leg locks. His strategic approach and mental warfare have redefined modern No-Gi competition.

Andre Galvao

Achievements : 2-time ADCC World Champion (No-Gi), multiple-time IBJJF World Champion (Gi and No-Gi), founder of Atos Jiu-Jitsu.

Summary : Galvao’s explosive athleticism and well-rounded game shine in No-Gi, where his wrestling and submission versatility have led to victories against elite opponents across weight classes.

Tye Ruotolo

Achievements : ONE Championship Welterweight Submission Grappling World Champion (No-Gi), multiple-time Who’s Number One champion, known for dynamic scrambles.

Summary : At just 21, Tye’s aggressive, fast-paced style and innovative guard work make him a No-Gi prodigy, excelling in high-energy matches and submission hunting.

Top 3 BJJ Competitors in Both Gi and No-Gi (2025)

Marcus Almeida (“Buchecha”)

Achievements : 13-time IBJJF World Champion (Gi), 4-time IBJJF Absolute World Champion, 2-time ADCC World Champion (No-Gi), known for dominating heavyweight and absolute divisions.

Summary : Buchecha’s blend of athleticism and technical precision shines in both Gi and No-Gi, leveraging grip-based control in Gi and dynamic transitions in No-Gi. His record-breaking titles and versatility across formats cement his legacy as a BJJ icon.

André Galvão

Achievements : 6-time IBJJF World Champion (Gi), 6-time ADCC World Champion (No-Gi, including superfights), multiple-time IBJJF No-Gi World Champion, founder of Atos Jiu-Jitsu.

Summary : Galvão’s explosive style and submission versatility dominate both Gi and No-Gi. His aggressive pressure passing in Gi and wrestling-driven No-Gi game have secured victories against top-tier opponents, making him a legend in both disciplines.

Rafael Mendes

Achievements : 6-time IBJJF World Champion (Gi), 4-time IBJJF No-Gi World Champion, multiple-time ADCC medalist, known for revolutionizing featherweight techniques.

Summary : Mendes’ innovative Berimbolo and De La Riva guard redefine modern BJJ in both Gi and No-Gi. His technical brilliance and submission-focused approach in lighter weight classes make him a standout across both formats.

Conclusion

Gi and No-Gi BJJ offer unique yet complementary paths within the same martial art. Gi BJJ emphasizes tradition, technical depth, and grip-based control, while No-Gi prioritizes speed, athleticism, and real-world applicability. Both styles enhance physical fitness, mental discipline, and self-defence skills, making them rewarding pursuits. Whether you choose Gi for its structured learning or No-Gi for its dynamic pace, training in both can create a versatile grappler. Explore both styles at a local gym and let your goals and preferences guide your journey on the mats. The legacies of competitors like Buchecha, Roger Gracie, Gordon Ryan, and others show the incredible potential of excelling in either discipline - or both.

Always remember that regardless of whether you train in Gi or No-Gi, you’re training in Brazilian Jiu Jitsu, so make the most of your training and train as much as you can.

If you're interested in trying out a free week of Brazilian Jiu Jitsu (BJJ) at Kings, click HERE

Kings Academy is the Premier Martial Arts and BJJ Academy in South Western Sydney

How Saunas Support Weight Loss and Wellness

Tue, 02 Sep 2025 16:57:50 GMT

A concise guide on how saunas contribute to weight loss and overall well-being

How Saunas Support Weight Loss and Wellness

At Kings Academy we appreciate the benefits that a Sauna brings to our BJJ, Muay Thai, Boxing, Wrestling, MMA, and Yoga members.

Saunas alone won’t lead to significant weight loss, but when paired with a healthy diet and exercise, they can enhance your weight loss efforts and provide additional health and wellness benefits. Below is a concise guide on how saunas contribute to weight loss and overall well-being.

How Saunas Aid Weight Loss

Water Weight Loss (Temporary) Saunas cause sweating, which can lead to a temporary loss of water weight (up to 5 pounds). This is quickly regained upon rehydration, so it’s not a sustainable weight loss method. However, it’s useful for short-term goals, like fitting into a dress or meeting a weight class in sports. Always stay hydrated to avoid dehydration risks.
Detoxification Sweating in a sauna helps flush out toxins like heavy metals, improving metabolism by reducing the body’s detox burden. Enhanced circulation from dilated blood vessels also supports organ function and energy levels, aiding exercise motivation and reducing cravings for high-calorie foods.
Boosted Metabolism Saunas can increase your metabolic rate by up to 20%, helping you burn calories faster, even at rest. This effect lasts for a few hours post-session, making saunas a great post-workout addition to extend calorie burn.
Improved Exercise Capacity Regular sauna use (4-7 times weekly) can lower blood pressure by up to 46%, increase muscle strength, and improve oxygen saturation, allowing for longer, more effective workouts. Saunas also boost nitric oxide production, improving blood flow and reducing muscle soreness.
Calorie Burning A 30-minute sauna session can burn approximately 40-50 calories (based on your Basal Metabolic Rate). The elevated heart rate (up to 30% higher) also contributes to increased calorie expenditure.
Lipid Regulation Saunas reduce LDL (bad cholesterol) and increase HDL (good cholesterol), supporting fat loss and improving blood flow. This can also reduce the appearance of cellulite, boosting confidence.

Additional Benefits

Mental Health : Saunas reduce stress by promoting endorphin release, helping prevent stress-related overeating. They also induce a meditative state, improving mental clarity and reducing the risk of psychosis and dementia.
Better Sleep : By calming the autonomic nervous system, saunas promote restful sleep, reducing cravings for sugary or caffeinated foods and supporting weight loss motivation.
Muscle and Joint Pain Relief : The heat creates a “false fever,” increasing white blood cell production to reduce inflammation and muscle soreness, aiding recovery and workout consistency.
Social and Relaxation Benefits : Popular in cultures like Finland, saunas offer a social and relaxing experience, enhancing overall wellness.

Safety Tips

Stay Hydrated : Drink 2-4 glasses of water post-session to replace lost fluids. Avoid alcohol to prevent dehydration.
Use Post-Workout : Saunas are most effective after exercise, not before, to avoid dehydration and injury.
Start Slow : Begin with 5-10 minute sessions, gradually increasing to 15-20 minutes to avoid dizziness or discomfort.
Consult a Doctor : If you have heart conditions, diabetes, or are pregnant, check with your doctor before using a sauna.

Types of Saunas

Wood-Burning : High heat, low humidity; ideal for outdoor settings.
Electric : Precise temperature control, low humidity; no steam due to electrical components.
Infrared : Uses light waves to heat the body directly at lower temperatures, allowing longer sessions.
Steam Rooms : High humidity, lower temperature; tiled to prevent mould.

Summary

Saunas are not a standalone weight loss solution but can enhance a healthy diet and exercise routine by boosting metabolism, improving exercise capacity, and supporting detoxification. Regular use (15-20 minutes post-workout, a few times weekly) provides sustainable benefits for weight loss, mental health, and recovery. Always prioritise hydration and safety to maximise the benefits of sauna use. Sauna's are a great compliment to all your training requirements.

Kings Academy

Kings Academy and Sydney Hot Yoga is a comprehensive training, recovery and wellness location in South Western Sydney with classes in BJJ, Muay Thai, Boxing Wrestling, and Mixed Martial Arts as well as Hot Yoga classes. Our facility includes a Sauna, Gym, and Hyperbaric Oxygen Chamber. All your training, recovery, and wellness needs in one location.

Read our other Blogs on Sauna and Wellness:

Benefits of Using a Sauna

Ten Scientific benefits of Sauna

Temperature, Light, and Oxygen

Ten Life Hacks

If you're interested in coming in and checking us out, you can reach us HERE!

Kings Academy is the Premier Martial Arts and Wellness Academy in South Western Sydney

Why BJJ Is the Smartest Self-Defence Choice for All Ages

Tue, 19 Aug 2025 08:43:34 GMT

Why BJJ Is the Smartest Self-Defence Choice for All Ages

If you’re seeking a powerful, practical way to boost confidence, improve fitness, and learn effective self-defence skills, BJJ at Kings Academy of Martial Arts in Sydney is the answer. Since 2002, we’ve been helping students of all ages-kids, teens, and adults - master Brazilian Jiu-Jitsu (BJJ), one of the most effective martial arts for real-world situations. As one of the first schools in Western Sydney to offer BJJ alongside kickboxing, boxing, wrestling, and MMA, we’ve set the standard for modern martial arts training in Australia.

What Makes BJJ Different From Other Martial Arts?

Brazilian Jiu-Jitsu focuses on technique, leverage, and strategy - rather than brute strength - making it ideal for self-defence. In contrast to striking-based systems like kickboxing or karate, Brazilian Jiu-Jitsu focuses on grappling and ground control, which are commonly encountered aspects in real-life situations. BJJ allows a smaller person to control, neutralise, or submit a larger opponent using joint locks and positional dominance.

This practical, scenario-based training is what sets BJJ classes apart. Rather than relying on power or aggression, BJJ encourages thoughtful technique, timing, and patience. The outcome? You learn to stay calm, gain control of a situation, and use precision to protect yourself or others.

At Kings Academy, we place strong emphasis on teaching these principles in a way that’s accessible to everyone, regardless of fitness level or age. Our students walk away from every session better equipped to face challenges both on and off the mats.

Building Resilience and Focus in Children

Brazilian Jiu-Jitsu provides a powerful foundation for physical and emotional growth in children. It promotes agility, coordination, and balance while also instilling a sense of personal responsibility and self-control. In our kids’ BJJ classes, students learn how to problem-solve under pressure, follow instruction, and work cooperatively with training partners.

Kings Academy’s instructors understand the developmental needs of young learners. Our classes are designed to be engaging, fun, and structured to build positive habits from an early age. Children are taught how to handle bullying situations appropriately - through building confidence and awareness rather than aggression.

Many parents in Sydney choose Kings Academy for their children because of our supportive, family-friendly environment. From the first lesson, students are taught to respect others, maintain discipline, and believe in their own ability to overcome obstacles.

Helping Teens Build Confidence and Purpose

Teenagers can benefit greatly from BJJ classes, both physically and mentally. The teenage years often come with added pressures - academic stress, social dynamics, and emotional changes. BJJ offers a structured and challenging outlet that builds resilience, confidence, and decision-making skills.

Our teens' program at Kings Academy focuses on the practical application of techniques while reinforcing important life skills like commitment, patience, and leadership. BJJ teaches teens how to remain composed under pressure and how to diffuse physical threats using control and restraint.

More than just a sport, BJJ creates a powerful sense of belonging. Training partners become friends and teammates, creating a safe space where teens can grow, both mentally and physically. For those interested in competition, our advanced BJJ classes prepare students for tournaments while maintaining a healthy, sportsmanlike approach.

Practical Fitness and Real-World Application for Adults

Whether you're looking to lose weight, gain strength, or simply learn how to defend yourself, adult BJJ classes provide all of these benefits in one dynamic discipline. BJJ is one of the most complete martial arts when it comes to real-world application - it trains the body and mind to act efficiently and intelligently under pressure.

Unlike traditional gym workouts, BJJ is mentally engaging. You’re not just repeating movements; you’re learning to think critically and adapt in live scenarios. At Kings Academy, adults train in a world-class facility featuring a full-size cage, boxing ring, recovery facilities with ice bath and sauna, heavy bags, weights area, and one of the largest mat spaces in Australia.

Training here means you have access to everything needed for a full-circle approach to martial arts - technique, conditioning, and recovery. Whether you’re a complete beginner or an experienced martial artist, our adult BJJ classes offer the tools and support to help you reach your goals.

Experienced Instructors and a World-Class Facility

At Kings Academy, quality instruction is at the heart of everything we do. Our instructors are highly experienced in all aspects for BJJ technical applications including both competition and real-world BJJ scenarios. Many have international training and share valuable expertise and knowledge in every class. Their focus is not only on physical technique but also on mindset, discipline, and personal development.

All our instructors are committed to maintaining a safe and respectful training environment. Students are encouraged to ask questions, learn at their own pace, and support one another. This approach has helped build a strong community where everyone - from absolute beginners to advanced students - feels welcome.

Our facilities reflect our dedication to providing the best training environment in Australia. Whether you’re rolling on the mats, working on technique in the cage, or recovering in the sauna or hyperbaric oxygen chamber, you’re training in a space designed for excellence.

You can explore our BJJ programme to learn more about what sets us apart.

Why Families Across Sydney Choose Kings Academy

Kings Academy has been a trusted name in martial arts since 2002. Our longevity is no accident - it’s the result of our consistent commitment to quality instruction, student safety, and community values. We are proud to be one of Sydney’s most established martial arts academies, offering specialised programs for all ages.

Our team recognises that each student comes with different goals. Some want to improve fitness, some aim for competition, and others want to learn self-defence. Our flexible and inclusive approach ensures that everyone can succeed.

Want to know what to expect before your first class? Our FAQs provide helpful information to guide your next steps.

Start Your BJJ Journey With Kings Academy Today

If you're ready to experience the physical, mental, and emotional benefits of BJJ classes, there’s no better place than Kings Academy of Martial Arts in Sydney. Our one-week free trial gives you the opportunity to see firsthand how BJJ can positively impact your life. Contact us on 0416 598 211 or visit our contact page to take the first step on your BJJ journey. With a team that’s committed to your success.

To find out more about our BJJ program click HERE

To Book a free week trial click HERE

Kings Academy is the Premier Martial Arts and BJJ Academy in South Western Sydney

How to become a Pro Fighter - From Fitness to Fight Night!

Thu, 31 Jul 2025 11:44:46 GMT

What It Takes to Become a Pro MMA Fighter in Sydney

How to Become a Pro Fighter – From Fitness to Fight Night

What It Takes to Become a Pro MMA Fighter in Sydney

Mixed Martial Arts (MMA) has exploded in popularity over the past two decades, becoming one of the fastest-growing sports in the world. While many people are first drawn to MMA for its intense physical training and health benefits, a growing number in Sydney are taking their passion a step further - transitioning from casual practitioners to aspiring professional fighters.

So, what does it really take to become a pro MMA fighter? The journey is anything but easy, but for those with the heart, discipline, and resilience, it's a path that can transform lives both inside and outside the cage.

Read on to see if you have what it takes to be Pro MMA Fighter!

Table of Contents

Introduction: The Fighter's Journey
Chapter 1: Where It All Begins – The Fitness Foundation
Chapter 2: Committing to the Lifestyle
Chapter 3: Training Like a Fighter
Chapter 4: Nutrition, Recovery, and Conditioning
Chapter 5: Building a Champion's Mindset
Chapter 6: The Amateur Circuit – Where Fighters Are Forged
Chapter 7: Going Pro – Taking the Leap
Chapter 8: Building a Career in MMA
Conclusion: The Path Forward

Introduction: The Fighter's Journey

Mixed Martial Arts (MMA) is one of the most demanding sports on the planet. It requires strength, speed, endurance, strategy, heart, and an unbreakable will. While many people first step into an MMA gym for fitness, some feel a deeper calling - to test themselves in competition, to fight under the lights, and to build a legacy.

This blog is your guide to that journey. From your first training session to your first pro fight, it will walk you through what it really takes to become a professional MMA fighter. If you have the heart and determination, the path is here for you.

Chapter 1: Where It All Begins – The Fitness Foundation

Most journeys into MMA begin the same way: with a desire to get fit, lose weight, gain confidence, or learn self-defence. The physical training in MMA is unmatched. It includes cardio, strength, flexibility, endurance, and coordination.

Disciplines such as Brazilian Jiu-Jitsu (BJJ), Muay Thai, Wrestling, and Boxing help develop core strength and mental resilience. Before you ever think about competing, you build a foundation - one that transforms your body and mindset.

Many people start with just a few classes per week. But as your skills grow, you may find yourself wondering: "Could I do more? Could I fight?"

Chapter 2: Committing to the Lifestyle

Turning your curiosity into commitment means adopting the lifestyle of a fighter. This is not a casual path. It requires:

Daily training : Multiple sessions a day focused on different disciplines
Structured sleep and recovery
Clean eating and hydration
Sacrifice : Time, social life, and sometimes even relationships

Most fighters who succeed move closer to serious MMA gyms, change their jobs or schedules to accommodate training, and build their lives around fighting.

It’s a 24/7 commitment. But if you're passionate, it won’t feel like a sacrifice - it will feel like purpose.

Chapter 3: Training Like a Fighter

Find the Right Gym

Your gym must be more than a place to work out - it must be your school, dojo, and battleground. Look for:

A black belt-led Jiu-Jitsu program
Experienced striking coaches (Muay Thai, boxing, kickboxing)
Strong wrestling instruction
A competitive training environment
Supplementary training and recovery (Sauna, weights room, etc)

In some cases, you might need to move to find the right training environment. Many champions have done exactly that.

Weekly Training Routine (Example)

3-5 grappling sessions (BJJ, Wrestling)
3-5 striking sessions (Boxing, Muay Thai)
2-3 conditioning sessions (HIIT, strength, running)
1-2 sparring sessions
Active recovery (yoga, mobility, physiotherapy, sauna, HBOT, ice-baths, etc)

Consistency is key. Progress happens daily, not in leaps but in repetitions.

Chapter 4: Nutrition, Recovery, and Conditioning

Fuelling Your Body

Food is fuel. Your diet should be clean, balanced, and built around your energy needs. Consider working with a nutritionist or dietitian, especially when cutting weight.

Prioritize whole foods: lean meats, vegetables, healthy fats, complex carbs
Stay hydrated
Track your intake and adjust as training demands change

Conditioning

Pro-level conditioning means more than just being "in shape."

Strength training : Compound lifts, explosive movements
Cardio : Roadwork, sprints, circuit training
Endurance : Long sessions and high-intensity intervals

Recovery

Neglect recovery and you'll burn out or get injured. Recovery includes:

Sleep (7-9 hours/night)
Active rest
Stretching/mobility work
Massage, sauna, ice baths, and physiotherapy

Chapter 5: Building a Champion's Mindset

Mental Toughness

MMA is as much psychological as it is physical. To succeed, you need:

Resilience under pressure
Comfort with discomfort
Focus and emotional control

Fight IQ

Learn to read opponents
Understand timing, distance, and rhythm
Know when to strike, defend, counter, and shoot

Discipline

Forget distractions. The successful fighter lives a disciplined life. No partying, no skipping training, no excuses. Motivation gets you on the mat but it’s discipline and routine that keeps you turning up when motivation is lacking.

Positive Mental Attitude (PMA)

Believe you are capable of greatness. Visualise success. Manage fear and self-doubt.

Chapter 6: The Amateur Circuit – Where Fighters Are Forged

Before you go pro, you must compete in amateur fights.

Amateur Fights

Modified rules (no elbows, shorter rounds)
Focus is on gaining experience, not a perfect record
Helps you build cage awareness, composure, and toughness

Smokers and Sparring Events

These hard sparring matches simulate real fights and prepare you mentally and physically.

Compete in Other Disciplines

BJJ tournaments (no striking)
Amateur Boxing/Kickboxing/Muay Thai events
Wrestling competitions

Fight often. Compete in 10+ amateur fights before considering going pro.

Chapter 7: Going Pro – Taking the Leap

Once you've built your amateur record and your coach agrees, you can apply for a pro license.

What It Means to Be a Pro Fighter:

Fight for pay
Full-time commitment
Higher-level opponents
Higher expectations and responsibility

Requirements:

Medical clearance
Licensing (varies by country/state)
Management or promotion support

Chapter 8: Building a Career in MMA

Marketing Yourself

Build a social media presence
Create highlight reels and training content
Engage with fans and sponsors

Promotion and Booking

Work with a coach/manager
Get on fight cards (local, regional, national, international)
Build relationships with gyms and organisations

Continue Evolving

Stay active in competition
Learn new techniques
Study film and improve your weaknesses

Longevity in MMA depends on constant growth.

Conclusion: The Path Forward

Pro fighting isn’t for everyone. It’s a brutal, lonely, underpaid pursuit where success is never guaranteed. Most fighters will never see the UFC or ONE Championship.

MMA isn’t just a sport - it’s a calling, a way of life. It demands your time, your body, your mind, and your heart. But the rewards go beyond belts and pay cheques. MMA teaches discipline, resilience, humility, and self-belief.

Every champion started somewhere. Maybe they were out of shape, lost, or just curious. But they showed up. Then they showed up again. And again.

If you're reading this and feel that fire inside you, it's time to start.

From fitness to fight night, the journey is yours to own.

Ready to Begin?

Find a reputable MMA gym in Sydney, such as Kings Academy of Martial Arts, talk to the coaches, and see where your passion takes you. Whether it’s for fitness or glory - every champion started at the beginning by taking the first step onto the mats.

Click here to check out our MMA Program

For more articles on MMA click the links below:

The Wild West of MMA

From Wimp to Warrior

Train Like an MMA Fighter

If you're in Sydney and looking for MMA classes make sure you come in and check out Kings Academy!

Kings Academy is the Premier MMA Gym in South Western Sydney

with classes in BJJ, Muay Thai, Boxing, and Wrestling

Everything You Should Know to Develop Boxing Fundamentals

Tue, 22 Jul 2025 17:46:37 GMT

Understand why Boxing Fundamentals are so important

�� Everything You Should Know to Develop Boxing Fundamentals

Learn more about our Boxing program by clicking here

Boxing isn’t just about throwing punches - it’s about precision, control, timing, and technique. Before you think about knockouts or combos, you need to develop a rock-solid foundation. The fundamentals are what separate beginners from fighters who understand the art and excel.

In this guide, we’ll break down everything you should know to build your boxing fundamentals , from stance to strategy to application. What are you waiting for, read on!

�� 1. Mastering Your Stance and Footwork

The stance is your base - your centre of balance, power, and defence. Get it right, and everything else becomes easier.

Key Points for a Solid Stance:

Feet shoulder-width apart
Dominant foot back (orthodox = right hand back, southpaw = left hand back)
Knees slightly bent, weight evenly distributed
Hands up, elbows in, chin tucked

Footwork Fundamentals:

Stay light on your feet by being on the balls of your feet, not flat footed.
Avoid crossing your feet over when moving
Move by stepping, not hopping or dragging
Always return to stance after any movement
Practice: forward, backward, side-to-side steps + pivots

Tip: Footwork isn’t just for movement - it’s the foundation for defence and creating angles.

✊ 2. Learning the Basic Punches (The “6”)

Start with the six foundational punches:

Jab (1): Fast, straight lead hand punch - sets everything up
Cross (2): Powerful rear hand punch - your main power shot
Lead Hook (3): Circular punch with lead hand - great for close range
Rear Hook (4): Similar to lead hook but with rear hand - more power. Will later on develop into the overhand
Lead Uppercut (5): Upward punch from lead side - good against crouching opponents
Rear Uppercut (6): Same motion with rear hand - powerful but risky if thrown wrong

Focus on:

Proper form over power
Full rotation of hips and shoulders
Snapping punches, not pushing them
Bringing hands back to guard position after every shot

What comes next:

All the punches you can throw to head, you can throw to the body.

Body Jab
Body Cross
Boddy Hook
Body Rip (this is the uppercut to the body)

��️ 3. Defence: The Other Half of the Game

A great boxer doesn’t just hit - they avoid getting hit. Fundamental defensive skills include:

Guard Position: Elbows in, keep your hands up

How you will defend punches from your opponent

Footwork: Distance control is your best defence. If you’re not there, you can’t be hit
Blocking/Cover: Using your hands or arms to absorb strikes
Parrying: Using your hands or arms to deflect strikes
Slipping: Moving your head just off-line to the side avoiding straight punches
Weaving: Moving your head in a U shape motion to duck under a punch
Shoulder Roll: Using shoulder and torso movement to roll your shoulder up to deflect punches

Drills to Build Defence:

Shadowboxing with head movement
Slip rope drills
Partner drills using only defence to defend a set attack(e.g., catch the jab, slip and weave the 1-2, weave the hook, etc)
Sparring drills one partner throws attacks while the other partner only works defence. This is done at a controlled pace to allow the defender to build defensive skills.

�� 4. Drilling and Repetition

The only way to make fundamentals automatic is consistent, focused drilling . Examples include:

Jab-only rounds on the bag
Footwork-only shadowboxing
Mirror drills with a partner (offense vs. defence)
Pad work focusing on specific combos
Shadow Boxing using attack and defence. Do not remain stationary as footwork is equally important as attack and defence

Pro tip: Don’t rush into fancy combinations. Repetition of basic movements builds speed, timing, and power over time.

�� 5. Ring IQ and Timing

Boxing isn't just physical - it’s strategic.

Fundamental Ring Skills:

Distance control: Know when you're in range or out
Feinting: Faking to draw a reaction
Timing: Learning when to punch - not just how
Composure: Staying calm under fire, even when tired
Ring Control: Learning to cut the ring to trap your opponent in a corner

Pro Tip: You build these through sparring , watching high-level boxing , and slowing things down during training to recognise patterns and learn reactions.

�� 6. Conditioning and Discipline

Fundamentals don’t just mean technique - they include your fitness and mental approach too.

Gym work: Resistance work to build strength
Roadwork (Running): Builds stamina
Shadowboxing: Refines movement and focus
Heavy Bag: Develops power, rhythm, and conditioning
Jump Rope: Improves footwork, timing, and endurance
Consistency: Fundamentals require daily effort - there are no shortcuts
Sparring: Sparring with a training partner to simulate a fight/match

�� Final Thoughts: Master the Basics First

No matter how far you go in boxing, the fundamentals remain the backbone of your skillset. Every pro fighter, no matter how flashy, relies on these basics to win fights and stay sharp.

Master your stance.
Perfect your jab.
Move with intention.
Defend with awareness.
Train with discipline.

Whether you’re stepping into a gym for the first time or refining your craft, remember: the stronger your fundamentals, the higher your ceiling.

Now get to the gym and train your fundamentals!

If you're in Sydney and interested in trying out Boxing classes at Kings Academy Click here for a free week trial

For more articles on Boxing click the links below:

Ten reasons you should try Boxing

Ten reasons children should practice Boxing

Learn about Boxing

Kings Academy is the Premier Boxing Gym in South Western Sydney

The Importance of Fundamental Skills in Brazilian Jiu-Jitsu

Sun, 20 Jul 2025 15:41:03 GMT

Why you should focus on learning fundamentals!

The Importance of Fundamental Skills in Brazilian Jiu-Jitsu

Click here to learn about our BJJ program

Brazilian Jiu-Jitsu (BJJ) is often described as a complex puzzle that requires both physical and mental prowess to solve. It is often referred to as physical chess. The road to mastering this martial art can seem overwhelming, especially for beginners who are inundated with new techniques, positions, and strategies, particularly with the introduction of the internet and social media. However, if you take a step back and look at what makes a true BJJ practitioner effective, it all comes down to one key factor: fundamental skills .

With a deep understanding of both the technical and conceptual aspects of the sport, there is a clear message - focusing on fundamental skills is the cornerstone of success in Brazilian Jiu-Jitsu .

In this post, we’ll break down why fundamental skills are crucial in BJJ and explore some insights on how to develop them for long-term growth in the sport.

What Are the "Fundamentals" in Brazilian Jiu-Jitsu?

Before diving into why these skills matter, it’s essential to define what we mean by "fundamentals." In BJJ, fundamentals typically refer to the core techniques and principles that every practitioner should master before moving on to more complex moves. These include:

Positioning : Proper body alignment and understanding the basic positions, such as guard, mount, side control, knee-ride, turtle, and back control.
Pressure : Understanding how to apply and maintain pressure on your opponent to control their movements.
Posture : Knowing when to maintain an upright posture (especially in guard) versus when to close it down (such as in passing the guard).
Base and Balance : Learning to maintain a stable foundation while moving and adjusting your weight to avoid being thrown, swept, or submitted.
Movement and Transitions : Flowing smoothly from one position to another while staying in control.

These basics might sound simple but mastering them requires deep attention and constant practice.

Why the Fundamentals Matter:

Success comes with building a solid foundation through fundamentals, regardless of belt level.

Here are some of the reasons fundamentals are vital:

1. Mastery of the Fundamentals = Mastery of the Sport

When you focus on fundamentals, you're building a framework that allows you to adapt and problem-solve in a variety of situations.

It is important to stress that the true mastery of BJJ is not about being the best at any single move , but rather the ability to understand the principles behind all moves and positions. This means you don’t have to reinvent the wheel every time you face a new opponent; the fundamentals will allow you to see the path forward.

2. Fundamentals Are Universally Applicable

Fundamentals transcend specific techniques. Whether you're training for a competition or rolling with a partner, the core principles apply. Whether you’re playing a closed guard or defending against a takedown, the same fundamental concepts - like pressure, balance, and posture - are always relevant.

A key belief is that fundamentals are timeless . A seasoned black belt can still rely on these basic principles when facing a tough opponent. In contrast, relying too much on flashy, complex techniques can leave you vulnerable, especially when you’re fatigued or caught in a challenging position.

3. Fundamentals Build a Strong Game

For many practitioners, it’s tempting to get caught up in the allure of advanced submissions or fancy sweeps. However, it is important to remember that these advanced techniques are built on a solid understanding of the basics. It’s worth pointing out, a strong and consistent BJJ game is built on a foundation of basic skills that can be applied in any situation, from any position.

4. Fundamentals Are the Key to Survival in BJJ

In BJJ, survival is often the first step toward victory. If you find yourself in a tough spot, understanding the fundamentals allows you to escape, recover, and re-establish control . Whether you’re in mount, side control, or dealing with a submission attempt, a firm grasp on fundamental escapes and transitions can be the difference between tapping out and escaping.

The practitioners who can stay calm under pressure and rely on their basics are often the ones who come out victorious in difficult situations.

5. Fundamentals Keep You Safe and Injury-Free

A major consideration in BJJ, especially for those who train regularly, is avoiding injury. This is where focusing on fundamentals can be incredibly valuable. By understanding proper posture, body mechanics, and positioning, you reduce the risk of overextending or placing your body in unsafe situations.

Build your game slowly and methodically . The emphasis is always on safe movement patterns and correct technique, which, in the long run, helps you stay healthy and train consistently.

Key Fundamental Skills Every BJJ Practitioner Should Focus On

There are a few key fundamental skills that every BJJ practitioner - no matter their belt - should consistently work on:

Guard Retention : The ability to keep your guard and prevent your opponent from passing is one of the most crucial skills in BJJ.

Pressure Passing : Learning how to pass the guard with a focus on maintaining pressure and controlling your opponent's hips.

Control : Mastering control, particularly with active opponents constantly looking to escape, is essential for submitting or neutralising an opponent.

Submissions from Top Positions : It should be emphasized that the importance of learning to finish from dominant positions, such as mount and side control, with fundamentally sound submissions, rather than relying on high risk, lower-percentage submissions.

Submissions from Bottom Positions : It’s also important to understand the importance of learning to finish from bottom positions, mainly focussing on guard, though there are other positions where submissions can be attempted when you’re underneath your opponent.

Escapes : Knowing how to escape from bad positions (like mount or side control) can turn the tide of a match in your favour.

Conclusion: Building a Strong Foundation for BJJ Success

Brazilian Jiu-Jitsu is a journey that requires patience, dedication, and a focus on the fundamentals. Mastery doesn’t come from shortcuts or flashy techniques - it comes from a deep understanding of the basics. By dedicating yourself to mastering fundamental skills, you set the stage for success, whether you’re looking to compete, teach, or simply improve your overall BJJ game.

Here is a basic pathway to developing effective Jiu Jitsu for the beginner. First learn to be comfortable being uncomfortable. You’re going to be squashed a lot in your early days. From there you want to learn to survive. Once you can survive, your goal will be to escape from bad positions. Once you can safely escape, your aim will be to reverse the position and get to dominant position. Once you’re able to reverse the position, you want to be able to get to and maintain a dominant position. Once you can finally maintain a dominant position you can attempt any submissions with the knowledge that even if you mess up, you’ve developed the fundamental pathway to survive, escape, reverse, control and submit.

As Danaher often says, " The basics are your blueprint, your reference point, and your anchor in the storm. " So, take the time to perfect your fundamentals, and everything else in BJJ will fall into place.

Click here to book a week free trial

Read some of or other Blog posts on BJJ

What’s The Best Age To Start Brazilian Jiu-Jitsu (BJJ)

Leg Locks – Why are they so popular

Learn about Brazilian Jiu Jitsu (BJJ)

Should you compete in Brazilian Jiu Jitsu (BJJ)?

Reasons Women should do Brazilian Jiu Jitsu (BJJ)

Ten Reasons to Start Brazilian Jiu Jitsu (BJJ) NOW!

If you're in Sydney make sure you come in and check out Kings Academy!

Kings Academy is the premier Brazilian Jiu Jitsu Academy in South Western Sydney

10 Reasons Children Should Learn Wrestling

elvis@kingsacademy.com.au (Elvis Sinosic) — Fri, 18 Jul 2025 11:31:50 GMT

What will your child get out of wrestling classes?

10 Reasons Children Should Learn Wrestling

Check out our Kids Programs

In today’s world of screens and sedentary activities, it’s more important than ever to get kids involved in sports that build both body and character. Among the many options out there, wrestling stands out as one of the most beneficial activities a child can engage in. More than just a sport, wrestling teaches life skills that stay with kids long after they leave the mat. Parents in Sydney are beginning to realise the benefits of Kids in wrestling programs. Here are 10 reasons why children should learn wrestling :

✅ Mental Toughness – Teaches kids to push through challenges.
✅ Physical Fitness – Builds total body strength and endurance.
✅ Discipline – Encourages responsibility and preparation.
✅ Confidence – One-on-one competition boosts self-belief.
✅ Respect & Humility – Kids learn sportsmanship and emotional control.
✅ Focus – Sharpens concentration and decision-making skills.
✅ Healthy Competition – Teaches kids how to win and lose with grace.
✅ Work Ethic – Rewards effort, practice, and consistency.
✅ Self-Defense – Offers practical grappling and control skills.
✅ Community – Builds strong bonds and lifelong friendships.

1. Builds Mental Toughness

Wrestling is as much a mental challenge as it is a physical one. Children learn how to push through fatigue, overcome adversity, and stay focused under pressure - essential skills for success in life.

2. Develops Physical Fitness

Few sports demand full-body engagement like wrestling. It enhances strength, agility, endurance, and flexibility, giving kids a strong fitness foundation that benefits them in all areas of life.

3. Teaches Discipline and Responsibility

Wrestling teaches kids to take ownership of their performance. There are no teammates to pass the ball to - success comes from their own effort, preparation, and discipline.

4. Boosts Confidence

The one-on-one nature of wrestling forces kids to face challenges head-on. Winning a tough match or even just improving over time builds a deep, resilient confidence.

5. Promotes Respect and Humility

Win or lose, wrestlers are taught to respect their opponents, coaches, and the sport itself. The humility gained from both victory and defeat fosters emotional maturity and respect for others.

6. Improves Focus and Concentration

In wrestling, every second counts. Kids must learn to stay sharp, anticipate moves, and execute techniques with precision. This mental clarity often carries over into schoolwork and other activities.

7. Encourages Healthy Competition

Wrestling teaches kids how to compete in a healthy way - to fight hard, accept outcomes gracefully, and learn from every match. It’s an excellent environment to learn how to win with class and lose with dignity.

8. Builds a Strong Work Ethic

Success in wrestling comes from practice, repetition, and persistence. Kids learn that hard work over time yields results, reinforcing a powerful work ethic they can apply throughout life.

9. Develops Self-Defence Skills

While not a martial art in the traditional sense, wrestling provides practical grappling techniques and physical control that can help kids feel more secure and capable in real-life situations. It’s also a great compliment to the Kids who train in Martial Arts like Brazilian Jiu Jitsu (BJJ).

10. Creates Lifelong Friendships and Community

Despite being an individual sport, wrestling creates a tight-knit community. Kids form deep bonds with teammates who train, sweat, and grow alongside them - often friendships that last a lifetime.

Final Thoughts

Wrestling isn’t just about takedowns and pins — it’s about developing the whole person. From physical health and mental toughness to character and confidence, wrestling offers unmatched benefits for growing kids. Whether they continue in the sport or move on to other pursuits, the lessons learned on the mat stay with them forever.

So, if you’re considering a sport that truly shapes a child’s mind and body, wrestling might be the perfect fit .

Give your child the tools to grow strong in mind, body, and heart. Try wrestling today.

If you're in Sydney make sure to check out the Wrestling program at Kings Academy

Click here to book a free trial

Click here to check out our Wrestling program here!

Click here to check out our Kids programs!

Read some of or other Blog posts

Why your child should do Muay Thai

Why your child should do Boxing

Why your child should do BJJ

Kings Academy is the premier Kids Martial Arts Academy in South Western Sydney

How to Start Boxing in Sydney With No Experience

Tue, 08 Jul 2025 23:29:38 GMT

Boxing isn't just a sport—it's a full-body workout, a stress reliever, and a powerful tool for building confidence. And if you’re living in Sydney with no experience at all, you’re in the perfect place to begin your journey. At Kings Academy of Martial Arts, beginners are welcomed with open arms, and progress is driven by expert guidance and a strong community spirit.

Whether you're looking to get fit, learn self-defence, or simply break out of your comfort zone, boxing in Sydney offers the kind of structured yet flexible training that can meet your needs. Add to that a few friendly faces and expert-led sessions, and suddenly, boxing feels less intimidating and more like a lifestyle upgrade.

Curious to see if boxing is for you? Check out our programmes at Boxing at Kings Academy of Martial Arts .

Why Boxing Can be the Ultimate Workout

There’s a reason boxing is making a comeback across Sydney gyms and studios—it works. Here’s what makes it stand out:

Cardiovascular Fitness : Boxing involves constant movement, footwork, and punching combinations, keeping your heart rate up and improving endurance.
Strength and Conditioning : It targets both upper and lower body muscles, helping to tone and build lean muscle.
Mental Clarity and Focus : Boxing demands concentration, which keeps your mind engaged and sharp.
Stress Relief : Punching a bag after a long day? Nothing beats it.
Weight Management : It burns calories fast—up to 600 calories an hour or more.

And let’s not forget the confidence boost. Every jab, hook, and uppercut builds not only physical power but also a strong mental mindset. Over time, students often report feeling more motivated, goal-driven, and resilient in everyday life.

Getting Started: What to Expect as a Beginner

At Kings Academy of Martial Arts, you don’t need to be fit or experienced to begin. Here’s what your first few weeks might look like:

Fundamental Skills : Learn the basics-stance, footwork, and simple combinations.
Supportive Coaches : Experienced trainers break down techniques step-by-step.
No Pressure Environment : Train at your own pace in a friendly, ego-free space.
All Equipment Provided : Don’t worry about gear-we’ve got gloves, wraps, and pads ready for you.

We also offer a structured path of progression, so as your confidence grows, your training can evolve too—whether that means moving into advanced classes or cross-training with BJJ classes in Sydney or MMA classes in Sydney to deepen your martial arts skills.

Why Sydney Is Falling in Love With Boxing

In recent years, boxing in Sydney has become a go-to fitness option for all age groups-from busy professionals to teens, students, kids, and retirees. Sydney locals are embracing boxing not just for the physical results but for the emotional and mental benefits, too. In a city that thrives on energy and wellness, boxing fits right in.

Another reason? The sense of community. Training at places like Kings Academy creates strong bonds-your gym becomes a second home. People show up not just to train but to support each other, celebrate wins (big or small), and stay accountable. It's this culture of encouragement that keeps Sydneysiders coming back.

Boxing is a also a great compliment to your training if you're a Mixed Martial Arts (MMA) student who is looking to ensure that all your striking skills are honed to ensure success in competition.

Step Into the Ring With Confidence

No experience? No problem. Starting boxing in Sydney is easier and more welcoming than you might think-especially with a team like Kings Academy of Martial Arts behind you. From first-timers to future fighters, we help every student grow in confidence, fitness, and skill.

Curious about whether boxing is the right fit for you? Book a trial session or chat with our friendly team today. We’re here to guide your first steps and answer any questions. Contact us at 0416 598 211 —let’s get you started.

Click here to book a free week trial

Kings Academy is the Premier Martial Arts and Boxing Academy in South Western Sydney

Skin Hygiene for Athletes

Mon, 17 Jul 2023 08:34:18 GMT

How to protect yourself and your training partners from skin infections

Maintaining Skin Hygiene for Athletes

How to protect yourself and your fellow training partners

With any contact sport their is risk of skin infections. The key to avoiding these is being aware and ensuring you have good personal hygiene habits. We'll go through some recommendations to help keep you safe. It doesn't matter if you're doing Brazilian Jiu Jitsu (BJJ), Muay Thai, Boxing, or Wrestling, these simple suggestions will make your training safer and more enjoyable.

Avoid training when you have an infection:

This is perhaps the most important point. Please avoid coming on the mat while or if you suspect you have any skin infections. It is a common misconception to assume you are no longer infectious because you have started to take treatment for X days - you are risking infecting others as long as you have red marks on your skin. Please take the appropriate time off, and don't rush coming back. Otherwise the cycle of skin infection never ends.

Showering:

It is essential to shower immediately after each wrestling session (before your sweat dries off on your skin), ensuring you use an antibacterial soap or cleanser. We have been advised that Fullguard is more effective than regular soaps for contact sport athletes. Thoroughly clean all areas of your body, paying special attention to areas that are prone to sweating or friction.

Cleaning Equipment:

Please remember to sanitize your wrestling gear and equipment regularly. This includes your wrestling shoes, kneepads, gloves, Gi's, and any other items that come into contact with your skin or the mat. Use a disinfectant spray or wipes to clean the bottom of your feet or shoes before every session when you step onto the mat.

Laundering Clothing:

Make it a habit to wash your training gear shortly after each practice session. Wash your wrestling shoes regularely. We have been advised that adding Canesten Antifungal Laundry to your washing helps.

Skin Check:

Perform a self-skin check regularly to identify any signs of skin infections or irritations. Look out for redness, swelling, itching, rashes, or any other unusual skin conditions. If you notice anything suspicious, please report it to the coaching staff at your gym and seek medical help.

Proper Wound Care:

If you have any open cuts, scrapes, or mat burns, ensure they are cleaned and covered with a sterile bandage before engaging in any wrestling activities. Be vigilant about keeping wounds clean and promptly seek medical attention for proper treatment if necessary.

Education and Awareness:

Stay informed about common skin infections, their symptoms, and preventive measures. Take advantage of educational resources and discussions provided by the coaching staff or medical professionals to enhance your knowledge about skin hygiene. Don't be afraid to ask if you're not sure. Your coaches are there to help and it's better to be safe than sorry.

Summary:

By being more be more vigilant when training and adhering to these guidelines, we can collectively minimize the risk of spreading skin infections within our community. It is crucial that each and every one of us takes responsibility for our own health and the well-being of our fellow training partners and competitors.

If you have any questions or concerns regarding skin hygiene or need further information, please don't hesitate to reach out to the coaching staff at your gym or talk to a medical expert. Let us work together to maintain a safe and healthy wrestling environment.

Thank you for your attention and commitment to maintaining excellent skin hygiene.

You can also check out the Top 10 rules for Hygiene in the Martial Arts Gym

Kings Academy of Martial Arts is the premier Brazilian Jiu Jitsu Academy Servicing Great Western Sydney with classes in BJJ (Brazilian Jiu Jitsu), Muay Thai, Boxing, Wrestling and MMA (Mixed Martial Arts)

‘It was the Wild West’: MMA pioneer Elvis Sinosic remembers becoming first Aussie in the UFC

Thu, 06 Jul 2023 11:26:05 GMT

Elvis Sinosic became the UFC’s first Aussie fighter, back when the sport was still considered a freak show. Once a world title contender, Sinosic was barely known back home, writes BRENDAN BRADFORD.

‘It was the Wild West’: MMA pioneer Elvis Sinosic remembers becoming first Aussie in the UFC

Elvis Sinosic became the UFC’s first Aussie fighter, back when the sport was still considered a freak show. Once a world title contender, Sinosic was barely known back home, writes BRENDAN BRADFORD.

Brendan Bradford

Follow on Twitter: @1bbradfo

2 min read

July 4, 2023 - 12:00PM

MMA veteran Elvis Sinosic was the first Australian to fight in the UFC.

On February 23, 2001, Elvis Sinosic stepped into the Octagon to face Jeremy Horn at the Trump Taj Mahal in Atlantic City.

In doing so, Sinosic became the first Australian to ever fight in a relatively new thing called the UFC.

Back then, mixed martial arts and the UFC was seen as a no holds-barred, free for all sideshow for madmen and lunatics.

To a certain extent, it was.

UFC 290 | SUN JULY 9: It’s an Aussie Takeover in Vegas for one of biggest fights of the year. UFC Champ Alex Volkanovski takes on Yair Rodriguez and fan favourite Rob Whittaker returns to the Octagon. ORDER ON MAIN EVENT ON KAYO SPORTS >

Back in the day. Joe Stevenson, Sinosic, Wanderlei Silva, George Sotiropoulos, Cain Velasquez and Chris Haseman in Sydney.

But Sinosic was well-spoken, had a degree in IT and had worked at places like Microsoft, Qantas, Pricewaterhouse Coopers and Colonial Bank. When fighting abroad, the UFC regularly asked him to conduct newspaper, TV and radio interviews as the company looked to present a clean cut image.

But even when he fought Tito Ortiz in June 2001 for the light heavyweight world title, he couldn’t dream of getting a mention in the sporting media back home.

“I fought for a world title and couldn’t get a byline in the paper,” he says. “The majority of people had no idea about it.

“There was a hard core martial arts community, but most people thought it was a fight to the death type of thing.

“It was pretty crazy. It was seen as something from the Wild West and was very sensationalised.”

Now, 22 years later, Alexander Volkanovski will headline the UFC’s flagship event of the American summer when he defends his featherweight world title against Yair Rodriguez at UFC 290 in Las Vegas.

The fight card is the tentpole event of the UFC’s annual International Fight Week extravaganza, and also features Aussies Rob Whittaker, Jack Della Maddalena, Jimmy Crute and Shannon Ross, as well as New Zealander Dan Hooker.

“If I could go back and tell my five-year-old self that I’d be fighting on International Fight Week, I don’t think he’d believe me,” says Crute of the magnitude of the event.

A pioneer of the sport in Australia, Sinosic points to two other stars who helped grow the sport globally.

“I think Tito Ortiz was the first big star and the first guy to talk trash and get people to watch,” he says. “He had that mindset from professional wrestling that it doesn’t matter if you like me or hate me, as long as you’re watching.

“Then Ronda Rousey became that first mainstream, or crossover star. She built that fanbase outside the UFC.”

For a guy who couldn’t get in the paper, and had to fight for years to change people’s perceptions of the UFC, Sinosic can scarcely believe the impact today’s Aussie fighters are having.

More Coverage

Inside Alex Volkanovski’s fight week diet

“As an Australian, I feel privileged,” he says. “These guys are all super talented athletes, but they’re great people and respectful individuals.

“That makes it even better, that we have great athletes, but also great role models as well.

“It’s pretty awesome to see. Over the years, we’re going to have many champions from Australia.”

Brendan Bradford Content producer

Brendan Bradford is a sports writer for CODE Sports. He primarily covers combat sports, league, union, cycling and athletics. Brendan has worked in sports media for a decade, covering world title fights, World Cups, Grand Slams and Spring Tours.

5 Differences Between Muay Thai and Muay Boran

Wed, 31 May 2023 11:54:18 GMT

Muay Thai and Muay Boran are National Martial Arts of Thailand. Have you ever wondered what the difference is?

5 Differences Between Muay Thai and Muay Boran

Are you interested in Muay Thai ?

Muay Thai and Muay Boran are both ancient martial arts of Thailand, with a unique style and stance that can leave opponents lost in a trance before they are hit in the head with an elbow or kicked in the legs or ribs with a powerful shin kick.

Although they are both ancient traditions, Muay Boran is literally ‘ancient’ as its name directly translates to ‘ancient boxing’. It’s more like self-defence, a combat martial art as opposed to a fighting sport, with less rules and more freedom. Fighters wrap their hands in hemp rope rather than wear gloves. Here are some of the main differences between the two related traditions, and why these Martial Arts are so unique, powerful, and just awesome.

Difference Number 1

Muay Boran follows a centreline, with the fighters’ fists aligned with the centreline, as opposed to Muay Thai where the fighters’ fists are usually seen on the outside of their head. There are many theories as to why Muay Boran takes this centred approach to stance, such as helping deflect incoming limbs easier, and in a way that supports turning the defence move into a grapple. It also protects against coup-de-grace attacks quite efficiently. The wider guard of the Muay Thai fighter is more aggressive setting up attacks in an effective manner.

Difference Number 2

The overall stance of Muay Boran is also lower and wider than Muay Thai. Although the fists are along the centreline, the rest of the body is wide and defensive which helps protect against vulnerabilities such as the groin. In Muay Boran, there are less rules so fighters must protect almost all areas of the body for attack, unlike Muay Thai where groin attacks are illegal, so fighters often feel no need to protect the area while in the ring. Although any fighter should be ready to protect any part of their body, it makes sense for Muay Thai fighters to concentrate on areas that are more likely to be hit. The narrow stance is also easier to maintain with greater movement as Muay Thai fights will go longer than a self-defence scenario so it is efficiency of movement vs dealing an explosive scencario.

Difference Number 3

Muay Thai is often referred to as the 8-weapon martial art. Eight is the number of attack points that fighters use (2 legs, 2 knees, 2 elbows and 2 fists). However, Muay Boran adds another to that list, making it a lucky number nine. In Thailand the number nine is a special number which adds extra luck to those who believe in it. The extra attack is…a headbutt. As mentioned before, with less rules in Muay Boran, it is not surprising that there is no headbutt rule leaving fighters open to receiving or giving out a devastating close-range attack that can really turn the tide of any fight.

Difference Number 4

Muay Boran focuses on attacks against the limbs and joints to ‘deaden’ or ‘incapacitate’ an opponent’s limbs. In Muay Thai this is less necessary as the fights often go to points and limb attacks don’t score as much as other attacks or grapples as well as risking severe injury when attacking the joints – however in Muay Boran, if one can damage an opponent’s whole limb or joint, it effectively takes out an entire weapon that can be used against you, giving you an advantage. It is self-defence preservation vs ensuring a safe and long competition career.

Difference Number 5

In Muay Boran the techniques were focussed on self-defence. There are a lot more elbow and knee attacks in Muay Boran. In fact, these are the main weapon on choice for Muay Boran fighters, often using flying knees and flying elbows to take down opponents and cause some heavy damage. Fighters of this ancient tradition often focus on getting as many strikes out as possible, even if it is a risky move, in a short explosive action. Unlike other martial arts, pacing yourself can get you in trouble in Muay Boran…you must assess each fighter as they come at you and be ready to fight back instantly. Also as a self-defence style it makes sense to use elbows and knees rather than the fists which may become injured without protection.

Other than the head-butt, Muay Thai has all the same weapons, though you are pacing yourself as you’re fighting another equally skilled opponent. You don’t want to leave yourself open, or wear yourself out before your opponent. In self-defence, generally opponents are less skilled and more aggressive. In a Muay Thai fight the opponents are more skilled and less aggressive as they’re more calculated facing and equally skilled opponent.

In Muay Boran there were techniques for the ground fight and the transition phase, the Takedowns. The goal of the Muay Boran is rather to make an opponent harmless, whether on the ground or on the ground. It is not about points or winning competitions. Unfortunately, these ground combat techniques got lost due to the competition sport over the centuries.

Summary

So, there you go, 5 differences between Muay Thai and Muay Boran. Muay Boran is focused on self-defence or fighting in any situation. Muay Thai is a combat sport aimed at competing in the ring. Saying that, Muay Thai and Muay Boran share many techniques and Muay Thai Fighter can more than hold their own in a self-defence situation. The benefit of Muay Thai is the ability to train without injury and to practice the skills with resistance in the ring so you can become proficient and more capable of protecting yourself.

For a week free trial week free trial of Muay Thai at Kings Academy Click Here

If you enjoyed this article, please check out our other Muay Thai Articles:

Learn about Muay Thai

Is Muay Thai the Perfect Martial Art?

Reasons your child should do Muay Thai

Why is Muay Thai great for Self Defence

What’s The Best Age To Start Brazilian Jiu-Jitsu (BJJ)

Tue, 30 May 2023 09:28:24 GMT

What is the best age to start Brazilian Jiu Jitsu (BJJ)? Is it when you're younger or older? Read on to find out!

What’s The Best Age To Start Brazilian Jiu-Jitsu (BJJ)

Learn about our BJJ Program

Learn about our Kids Martial Arts

Brazilian Jiu-Jitsu (BJJ) is a popular martial art that has been practiced for over a century. This sport is popular with a wide range of individuals, from all walks of life, for many reasons. It offers great physical health benefits, mental health benefits, along with social health benefits. Brazilian Jiu Jitsu has everything you would need to improve your fitness, health and well-being, self-defence ability, and generally improve your quality of life

If you are planning to start Brazilian Jiu-Jitsu training at your current age, you may be wondering if it’s suited for you. You may be asking yourself, is this the right time?

Today we will look at the suitability of Brazilian Jiu-Jitsu for people of all different ages. We’ll ask some important questions and provide with answers to help guide you on your journey.

Is 30 Too Old To Start Brazilian Jiu Jitsu?

The quick answer is no. We’ll explain why as we describe BJJ, it’s history, it’s strengths, and benefits for the individual who practices this great art.

What Is Brazilian Jiu-Jitsu?

Brazilian Jiu-Jitsu is a martial art that originated in Brazil. BJJ is based on Judo, which originated in Japan. Judo evolved in Japan from Traditional Jiu Jitsu. BJJ is the evolution of a Combat (Martial) activity that incorporated a sporting aspect into a wholistic Martial Art that covered the many different goals of the modern individual.

This martial art focuses on bringing your opponent to the ground and immobilizing them using pins and submission attacks. Brazilian Jiu-Jitsu is also great for self-defence, as it allows you to take control of a situation and protect yourself from attacks. It’s even better than many other Martial Arts when you’re in a situation that you need to protect yourself, but don’t want to hurt the individual you’re protecting yourself from. It employs a high level of defence and control to achieve the goal required.

People of all age ranges practice this martial art for this very reason. Many MMA fighters have backgrounds in Brazilian Jiu-Jitsu due to its versatility. BJJ practitioners are considered intimidating opponents in most fight settings due to their skill once the altercation hits the ground. A famous quote that exemplifies this was from Carlos Machado:

“The ground is my ocean, I’m the shark, and most people don’t even know how to swim.”

How Old Do You Have to Be To Start Jiu-Jitsu?

There is no minimum age to start Brazilian Jiu-Jitsu, other than have the co-ordination to perform the moves and the ability to follow instruction. Many BJJ schools commence children’s classes from the age of 3 years. Around this age the child can follow instruction and perform the moves. Parents who’d like to enrol their children in this martial art can do so from an early age. However, young children may struggle to learn this martial art if their communication skills are not yet developed. Saying that, there are many practitioners who practice with their children at home showing them positions and moves at much younger ages. In the end it’s up to how capable the teacher and the child are.

Children of this age are capable of standing, running, and performing different manoeuvres. They also have great flexibility, which is very beneficial in this martial art. Young children between the ages of four and seven who enrol in Brazilian Jiu-Jitsu will need to be taught closely by an instructor.

Children of this age can learn the fundamentals of this martial art at this early age and some may require more attention than others but they are more than capable of getting a grasp of BJJ.

Older children between the ages of eight and twelve are usually able to keep up with training and learning the fundamentals of BJJ at a faster pace and higher level than their younger counterparts. They can follow the appropriate rules of the mat and participate in matches in a healthy manner.

Teenagers between the ages of thirteen and sixteen are in an especially great position to learn this martial art. Their minds are developed enough to follow along with training and lessons, and their bodies are agile and energetic enough to practice and refine different BJJ techniques. Teens are usually trained alongside other teenagers. However, many will also practice alongside adults as well as they slowly transition into the adult classes. Teenagers above the age of sixteen usually practice with adults more regularly. Teens can learn advanced Jiu-Jitsu techniques and will thrive with the challenge.

Children of all ages can participate in tournament matches. You just need to adjust the expectations for each age group. For the younger children it’s about participation as they learn about the rules and scoring. As they become more familiar with how competition works you can guide them into understanding that winning the match becomes their new goal.

Many younger Brazilian Jiu-Jitsu practitioners often perform warm-ups in mixed-age groups. They then split into separate groups of children or teenagers based on their age.

When Do Most People Start Brazilian Jiu-Jitsu?

There is no data available on the average age of Brazilian Jiu-Jitsu practitioners. Even though many people start at a young age, a lot of BJJ practitioners start later in their lives. What you find when looking at most classes the highest participation rate is students from 18 – 30yrs of age.

It’s not uncommon to see new students starting well into their 30s and 40’s, or even older. These people may develop an interest in learning BJJ for self-defence reasons, but many often start because their children who started before them enjoyed it so much. You’ll often hear of entire families who practice Jiu-Jitsu, very often because they got their kids involved first as a hobby and then became intrigued themselves.

Is 30 Too Old To Start Brazilian Jiu Jitsu?

Thirty is a great age to start Brazilian Jiu-Jitsu. Many people may be reluctant to start learning this martial art this late in life. However, most thirty-year-olds retain much of the flexibility they possessed in their twenties. Especially if you’re particularly athletic, or have participated in other sports recently. The advantage of starting after 30 is that you’ll grasp the deeper principles and concepts of BJJ a lot quicker.

Many women also learn Brazilian Jiu-Jitsu in their thirties for self-defence. This is because Jiu-Jitsu is especially great for helping people with a small stature or frame protect themselves against larger opponents. People in their thirties can also benefit from the exercise that Brazilian Jiu-Jitsu provides.

The average training session tends to be cardio heavy. This gets your heart rate pumping and can help you rapidly burn calories. If you want your body to maintain its flexibility (or to become more flexible) and shed a few pounds, Brazilian Jiu-Jitsu is the right martial art to get into.

How Late Is Too Late For Brazilian Jiu Jitsu?

There is no upper age limit for learning Brazilian Jiu-Jitsu. Many practitioners are over the age of forty, with some notable individuals continuing with this martial art well into their sixties and seventies. You might find yourself struggling with the speed, flexibility, and stamina required for BJJ in these later years. However, with the right training partner, you should be able to train many of the same techniques as the younger grapplers. One of the great benefits of BJJ is that the skill set is so diverse and can be applied to many different sizes and body types, you won’t be limited by your physical stature or age, if you train appropriately.

When you’re older, you’re more prone to getting injured because of the bone brittleness associated with old age. So it’s best to be careful when training later in life, but it’s still very much a possibility for most. You’ll want to tailor your training to your physical abilities and limitations as well ensuring that you have an appropriate diet that complements your energy and recovery requirements.

In fact, older Brazilian Jiu-Jitsu practitioners might prefer to learn a limited form of the art that omits the dangerous moves that could injure you. This way you’ll keep training for longer. Train smarter, not harder is a common statement in the BJJ community.

Final Thoughts

As you can see, it is possible to learn Brazilian Jiu-Jitsu at various stages of your life. If you’re thinking about starting Jiu-Jitsu, you should consider getting into it as early as possible, as it gives you more time to refine your techniques. Older individuals are welcome at most BJJ academies around the world. So, consider giving Brazilian Jiu-Jitsu a try if you want to test your body’s limits and pick up on some great self-defence techniques, get fitter, improve your health, and make some great friends.

So, what is the right age to start training BJJ? The truth of the matter is that whatever age you are RIGHT NOW is the best age to start BJJ. Don’t wait for the right time, make NOW the right time. The sooner you get started, the sooner you’ll see the great benefits, and the sooner you’ll fall in love with this amazing Martial Art that many others have already before you.

See you all on the mat!

Interested in more articles about BJJ? The click on below...

Learn all about Brazilian Jiu Jitsu (BJJ)

Why should Women do BJJ?

Should you compete if you do BJJ?

Reasons your Child should do BJJ!

Four more reasons your child should do BJJ

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Four More Reasons Why Your Child Should Do Brazilian Jiu-Jitsu

Thu, 18 May 2023 10:41:59 GMT

What can you expect if your child commences Brazilian Jiu Jitsu training? What are some of the benefits they can achieve with consistent training? Read on to learn more...

Four More Reasons Why Your Child Should Do Brazilian Jiu-Jitsu

Kids Martial Arts At Kings Academy

Brazilian Jiu-Jitsu (BJJ) is an amazing sport. Brazilian Jiu-Jitsu for children is extremely popular among children of all ages. If you’re a parent and you’re considering enrolling your child in a BJJ class, know that it is one of the best martial arts for children. Head on over to your nearest BJJ gym and you’ll see why that is evident. Every gym and academy will offer a free trial so you kids can experience the training and you can see the benefits.

BJJ is a study of the grappling arts. It generally involves no striking elements (unless they have a specific self defence program) and instead features a variety of control, joint locks, and submission techniques to subdue or immobilise your opponent. It’s a great martial art for neutralising threats in a quick, efficient, and low-risk manner.

It will empower your children with the knowledge of self-defence and give them the ability to protect themselves and those around them. It’s also a great physical fitness option that will bring out the best in their abilities. And most importantly for children, it’s FUN!

But more than just a discipline of fighting, BJJ is a way of life. It is an art form steeped in principles such as honor, respect, and camaraderie. It’s perfect for your kids to start BJJ training while young, because they will learn many lessons that will help them later in life.

Today, we share four more reasons why Brazilian Jiu-Jitsu is one of the best martial arts for kids.

1) Self-defence with Brazilian Jiu Jitsu

Giving your kids the knowledge of self-defence is very important in modern times. Self-defence is a skill that everyone should have access to, and it’s one that you should teach your kids early. Give the gift of Brazilian Jiu-Jitsu to your children and they will learn how to use their skills responsibly in protecting themselves and others.

BJJ is a martial art that is focused on proper technique, using leverage, and execution. It will give your kids the ability to physically defend themselves even against bigger or stronger opponents.

The grappling arts have proven very effective in one-on-one combat, and it has a significant advantage compared to striking martial arts. BJJ is highly effective in de-escalating tense situations.

We may not fully understand it, but our children are at risk of bullying, especially in situations when we aren’t watching. Whether in school or on the playground, self-defence skills are necessary. Having the knowledge of self-defence also boosts our children’s confidence.

Another great benefit of BJJ for self-defence is that the child can de-escalate an aggressive encounter with control by immobilising their opponent. As we know in many schools, if a child hits another child, even in self-defence, they can be suspended or even expelled from school. By ending the confrontation without injury, it prevents your child suffering the consequences of undesired encounter even though they’re not at fault.

2) Physical fitness with Brazilian Jiu Jitsu

There is no question that physical fitness is so important these days. And that doesn’t just mean for us, but for our children too. Having good physical health and well-being will boost our immune system, not to mention improve all aspects of our daily lives.

BJJ training, just like any other martial arts discipline, will get you in the best shape of your life. For our children, it will help give them an outlet to dispense all of their pent up energy and help keep them fit and healthy.

Practitioners of this discipline will attest to the fact that the different BJJ drills target specific areas of the body. They’ll also test their skills and knowledge with live grappling at the end of class. The most physical demanding part of BJJ can be competition which also has many other benefits. Constant training will improve strength, increase agility and explosiveness, and provide good endurance, among many other physical benefits. The best part is, they don’t need to be particularly athletic just to start training. They’ll get stronger as they go along.

A lot of children deal with obesity and issues with their body image. BJJ training can help correct those issues and allow kids to feel comfortable in their own skin. This is achieved not only with improving their physicality but also the building of self confidence.

3) It’s a lot of fun doing Brazilian Jiu Jitsu

One of the aspects of BJJ training your children will appreciate is the fact that it’s just so much fun. Practitioners of the grappling arts genuinely enjoy themselves while training and learning on the mats. And it’s not just fun for certain people, it’s fun for all.

If you’ve ever watched children play together, wrestling and grappling come very naturally to them. It’s only through social conditioning that they stop these behaviours as they grow. BJJ is a great way to build on this natural desire and to mould it in a positive manner.

Boys, girls, whether young or old, enjoy studying BJJ’s many techniques. They have fun training with their gym mates as they build strong friendships based on trust and respect. Training in a class setting is one thing your kids will surely appreciate. Students can help each other with techniques and progress through the levels together.

Your kids will love to participate in the different kinds of drills, rolling sessions, and even sparring. While BJJ training is most certainly a serious ordeal, it is also light and good-hearted at the same time.

The fact that training is so much fun is also what will keep your children hooked and eager to train constantly.

4) It’s in a safe environment in the Brazilian Jiu Jitsu class

Every sport, whether basketball, football, or even martial arts, carries a level of risk. It is, after all, a physical activity. However, you can rest assured that BJJ training takes place in a safe and controlled environment.

Children learn many different physical skills like understanding how to break their fall, and they understand the range of motion in their joints and limbs. They also learn how to use leverage to escape from specific situations.

Training sessions are always supervised by qualified instructors. BJJ instructors carry years of experience at both the amateur and professional levels. The majority of instructors have competed throughout their careers and many have collected titles and accolades. Though victory is great, it is the constant facing of adversity and overcoming it that builds great character. The best part is they’ve also made BJJ their way of life.

And that’s ultimately what instructors want to share with children. It’s that BJJ is a way of life, and can instil in them honour, character, integrity, respect, courage, and discipline, among the many traits. Isn’t it time that you gave your child what they need to grow into happy, successful, well adjusted Adults that will be productive members of our community?

Where to now?

If you are interested in starting your child in our BJJ Program, check out our Kids Martial Arts Page .

If you'd like to book a week free trial for your child you can Click Here !

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The Tenets of Kings Academy

elvis@kingsacademy.com.au (Elvis Sinosic) — Fri, 16 Dec 2022 06:26:25 GMT

What are the values of Martial Arts we adhere to at Kings Academy? Whether you do Brazilian Jiu Jitsu (BJJ), Muay Thai, Boxing, Wrestling, or Mixed Martial Arts (MMA) we expect our members to follow these tenets.

THE TENETS OF MARTIAL ARTS

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There are 6 basic tenets in most martial arts. Tenets are basically general guidelines for how one should live. It doesn't matter if you do Brazilian Jiu Jitsu (BJJ), Muay Thai, Boxing, Wrestling or Mixed Martial Arts (MMA) these tenets will help improve your life both in and out of the Academy. The basic tenets of Martial Arts are as follows:

Courtesy
Integrity
Perseverance
Self-control
Indomitable Spirit
Victory

Courtesy
As a martial artist, you learn to respect or treat others as you would have them treat you. Courtesy at the very essence means being nice or respectful to others. This is one of the very foundations of being a martial artist.

Imagine someone learning attacking techniques that can hurt, maim, or even kill someone, and imagine this person as someone who has no regard for human life. This person would be a very dangerous person!

With courtesy a person learning martial arts, can be of value to society by respecting life, and defending others from harm.

Integrity
Integrity is another crucial tenet of a martial artist. Integrity means that ones word is their bond. It also means that one does the right thing whether someone sees them or not.

When your word is your bond, it means that when you promise you will do something, you do it, come hell or high water. Doing the right thing whether someone sees you are not means that you are honest with yourself and others.

Thus someone with integrity is someone you can depend on. Subsequently, a martial artist is someone you can depend on.

Perseverance
Perseverance means that you never give up even if you fail.

Say that you are working on your college degree, and you fail to graduate because you failed to pass a required class. Someone that has perseverance knows to keep trying until they have achieved their goal--in this example graduate.

To properly persevere, one needs to understand why they failed, and what they may have to do different to succeed. Only then will they make another attempt. Otherwise it is like walking into a wall over and over, when it would have possibly taken a couple of steps to the left to find a door.

Perseverance helps a martial artist achieve their goals.

Self-control
Self-control is also a very important tenet. A martial artist would be a very dangerous person if they cannot control their temper or their inner desires.

When it comes to temper, self-control may take practice. All ones needs to do when finding oneself on the verge of getting angry is stop, take deep breaths while quietly counting to ten.

It is also self-control that keeps one from doing things that might be very tempting; for example, say that someone dropped their wallet. If you were unemployed and didn't have any money, it is your self-control that will prevent you from simply taking the wallet and running away with it. A martial artist will pick up the wallet and return it to its rightful owner, regardless of their financial situation.

A martial artist needs to have self-control.

Indomitable Spirit
In war, Indomitable spirit means that you fight on even under overwhelming odds. In the movie "300", the Spartans had awesome indomitable spirit having fought off thousands of Persians in defense of their homeland.

Today, indomitable spirit means taking risks, setting goals, and going for those goals. Successful people like Bill Gates and Warren Buffett didn't get there by playing it safe. Both took risks, set goals, and went for them, resulting in both being some of the wealthiest people on the planet!

As a martial artist, one should strive to succeed on any venture they may pursue. Indomitable spirit is what helps get them there.

Victory
Victory is the last martial arts tenet. No, it doesn't mean winning. It means having a winning or positive mental attitude on anything.

For example, when you are trying to do something, your mind will typically suggest to you that whatever you are doing is hard; then you start vocalizing that "it is hard and difficult". The act of doing this tells your brain to effectively not try that hard anymore because it is too hard and difficult.

Say for example, you force your thinking so that instead of saying "it's hard, it's difficult", you say instead "I can do it, it just takes practice!" This very change will have an impact in your mind and your mindset. It will help you achieve what you are trying to do.

In order to a martial artist to achieve their goals, they must have a positive mental attitude, or else negativity will set in and make a task more difficult that it is.

Conclusion

A true martial artist lives by the above 6 tenets--courtesy, integrity, perseverance, self-control, indomitable spirit, and victory. It doesn't matter if you do Brazilian Jiu Jitsu (BJJ), Muay Thai, Boxing, Wrestling or Mixed Martial Arts (MMA), these tenets to live by will help make training better for all involved and carry over into healthy, happy, and productive life.

You don't have to be a martial artist to apply these tenets. If you do, you and society will be better for it, but training in the Martial Arts WILL help you build these tenets.

To find out more about Kings Academy click HERE

At Kings Academy "We do what others won't so we can achieve what others can't"

Reasons Your Child Should Do Muay Thai

elvis@kingsacademy.com.au (Elvis Sinosic) — Fri, 30 Sep 2022 11:49:03 GMT

When you put your child into a Muay Thai program, how will it benefit them?

Reasons Your Child Should Do Muay Thai

When you put your child into a Muay Thai program, how will it benefit them?

Please click if you're interested in having your child try our Muay Thai Kids Prograrm

Muay Thai, also called Thai Boxing, is now a very popular sport worldwide, and for a good reason – it is an incredibly effective way to get in shape and stay healthy. Muay Thai is similar to Kickboxing but incorporates more skills, such as clinching, knees, elbows, and more. Muay Thai has a strong history and tradition. But what many people don't know is that Muay Thai is also an excellent choice for children! This article explores why Muay Thai is an amazing sport for children. Read on to discover more!

Involving your children in extracurricular activities is often a great idea. They’ll pick up a useful skill, they’ll be more active, and they’ll finally get off the tv/gaming console/social media/etc.

Some parents worry that Muay Thai will make their children violent and even turn them into bullies, but that couldn’t be further from the truth. In reality, your child will develop character, attitudes and skills that will make them less likely to develop these negative traits. Muay Thai has many benefits, and, in this short article, we’ll break down why martial arts should be your child’s first extracurricular activity.

1) Muay Thai builds character

Now some parents worry that if their child practices Muay Thai, he/she will become aggressive. However, aggression is the exact opposite of what Muay Thai teaches. Muay Thai isn’t just about teaching fighting techniques, there are also many valuable moral lessons that are learned on the mat.

Muay Thai is about not about using brute force to defeat an opponent. It’s about using skill, focus, balance, self-control, and, most of all, integrity.

One of the first things Muay Thai will teach your child is respect. Respect towards authority figures like his/her instructors and teachers at school, respect for elders, and respect towards his/her peers. Martial arts like Muay Thai employ bows to show respect. Through sparing, your child will learn how to properly defend himself/herself from bullies or others looking to cause harm if the need ever arises.

Through Muay Thai, your child will come to understand that having power and exercising it comes with responsibilities and consequences, that he or she will learn how to avoid unnecessary conflicts.

2) Muay Thai teaches self-discipline

The second most important lesson martial arts teach is self-discipline. To practice martial arts, especially physically challenging ones, you must commit yourself fully — both mentally and physically. Through methodised training, children will not only learn techniques and forms, but they will also learn to focus and train hard or risk falling behind their peers.

Instructors will spur them on and give them a sense of accomplishment for every technique they learn and every obstacle they conquer. This nurtures a winner’s attitude, and it teaches the child that if he/she works hard enough, anything can be accomplished.

3) Muay Thai helps improve coordination and balance

Muay Thai is a great sport for kids because it helps improve coordination and balance. Muay Thai is a type of martial arts that combines boxing and kickboxing. Because Muay Thai requires the use of all four limbs to execute punches, elbows, knees and kicks, it helps to improve coordination and balance. In addition, Muay Thai helps to develop strength, stamina and flexibility. All of these benefits make Muay Thai an excellent sport for kids.

4) Muay Thai makes your child fit and healthy

Muay Thai requires a lot of effort and physical training, which increases your child’s fitness levels and leads him/her towards a healthier lifestyle. If you don’t want your child spending hours in front of the TV or computer screen, signing him/her up for Muay Thai training might just be what you need to get him/her off the couch.

Also, Muay Thai training improves your child’s motor skills, and it helps him/her to focus. It can be very therapeutic for children with attention disorders like ADHD.

5). Muay Thai builds confidence

As your Child starts seeing their balance and co-ordination improve as well as their fitness increase their confidence in themselves will begin to grow. As they learn the difficult skills of Muay Thai, as the progress in their training and see their ranks climb their belief in their abilities will grow. This will continue to push their confidence in their abilities and more importantly in themselves even further. A more confident child is a happier child who will face adversity with determination rather than concern.

This increased confidence in themselves will reflect in other areas of their life such as school, relationships, other sports and more. You’ll see your child achieving more than you may have anticipated.

The other benefit of increase confidence will be that bullies will shy away from your child. Bullies look for shy, withdrawn children they feel they can intimidate. Your child will not only be confident but will not be easily intimidated by bullies, something all parents want for their children.

6) Muay Thai cultivates Socialisation

Children will also learn social skills at the Muay Thai Gym and develop friendships and camaraderie with their training partners. These social skills help them build confidence as well as the ability to interact with other Children and Adults. Social Skills are sometimes highly undervalued and be the difference between a happy and well-adjusted child and not.

Conclusion

As you can see there are many benefits to Muay Thai training for your child. These benefits are physical, mental, spiritual, and social. You will see your child grow and become a happy well adjusted teen and eventually an adult with confidence to go and achieve whatever they desire. Why wouldn’t you want your child to train Muay Thai and gain these benefits?

Please click if you're interested in having your child try our Muay Thai Kids Prograrm

If you like to book in a week free trial please click HERE !

What if Muay Thai isn’t for your child, what other options are there?

Finding the right martial art for your child and ensuring the best experience possible

Before you enlist your child in a martial arts training facility, there are some things you should do first to ensure your child has the best experience possible. At Kings we have Brazilian Jiu Jitsu (BJJ), Muay Thai, Wrestling, and Boxing for children.

First, find out what kind of martial arts your child might be into. Different martial arts offer different programs and teaching styles which will deliver different skills and benefits. If they are unsure, the best thing to do is have them attend a trial class so they can experience it for themselves to see how they like it. At Kings we offer a week free trial allowing your child to try all the different styles and classes.

Once you’ve signed your child up for classes, make sure they are well-prepared for each class. Lots of rest is conducive to good training, Ensure they’re eating well with healthy whole foods staying away from junk food as much as possible. This will ensure they’ll have plenty of energy for their sessions.

Also make sure any necessary training equipment is packed as well as ample amounts of water.

Remember to offer lots of support and encouragement. Children always look to their parents when they’re struggling, so be sure to be there for your child. A parents interest in their activities can be as important as the activity itself.

Keep encouraging them to keep coming to training and to keep working on getting better.

Children learn many valuable things when they attend martial arts classes. To recap, by practicing martial arts, children will not only lead healthier lives, they’ll also learn important life and moral lessons. Your child will be more respectful, confident, disciplined, and temperate.

Martial arts training is especially beneficial for kids with attention disorders, socially awkward kids, competitive children, or children who simply need an outlet to release their excess energy. Martial arts training will give your child the outlet they need to work off surplus energy while learning how to focus their mind.

Leg Locks – Why are they so popular

elvis@kingsacademy.com.au (Elvis Sinosic) — Sat, 24 Sep 2022 16:14:34 GMT

Why should you learn about leg locks and add them to your grappling arsenal if you're doing Brazilian Jiu Jitsu (BJJ)? Learn everything you need to know to get started with Leg Locks.

Leg Locks – Why are they so popular

Why should you learn about leg locks and add them to your grappling arsenal?

If you’re interested in finding out more about Kings Academy BJJ program, check out our BJJ Page.

Leg locks are a Grappling (BJJ/Sambo/Catch Wrestling/etc) submission technique that, if performed properly, put your opponent’s leg joints and/or muscles under tremendous strain leading to your partner tapping out to avoid injury. Even though these techniques are highly effective there used to be a time when they weren’t held in high regard, even in high-level Brazilian Jiu Jitsu (BJJ) Academies. Thankfully, times have changed, and leg locks are now an integral part of BJJ study. There are even schools whose primary focus is leg lock submissions. Since you’re reading this article, it means that you have heard of the powerful potential of leg locks and you want to learn a bit more about them, or you are at least interested in learning something about them because you’re unfamiliar. So, if you want to learn a bit more about leg locks, read on…

The Rising Popularity of Leg Locks

With the help of the work of the leg lock pioneers in BJJ, the leg locks are taking their rightful place in the BJJ arsenal. Dean Lister, Erik Paulson, Imanari Masakatsu, and John Danaher – these are the leading minds in the field of BJJ leg locks that helped get the techniques to where they are today. It should be surprising that leg locks were considered unworthy by many grapplers not that long ago. If used properly, they can be positively devastating.

You will see that the leg locks steadily enter the curricula of BJJ schools all around the world. You will see that many high-level BJJ matches in high-level BJJ tournaments end with a skilfully executed leg lock. The Danaher Death Squad immediately springs to mind (now known as New Wave Jiu Jitsu). This is a small group of leg lock specialists that worked under the guidance of John Danaher who developed such athletes as Eddie Cummins, Garry Tonon, Nicky Ryan and Gordan Ryan to name a few. They are experts in performing various leg lock combinations used to win matches decisively. How did Danaher decide to add such detailed focus on leg locks? John was asked a question that changed the entire course of his BJJ and coaching career. "Why would you ignore 50% of the human body?" -Dean Lister

The Evolution of Leg Locks

Upper body submissions of Brazilian Jiu-Jitsu were always based on the notion of positional control. Meaning, submissions were based on the position you were in, where you would have to stabilise yourself first before executing the submission. Leg locks, on the other hand, were seen as spontaneous attacks with far less emphasis on control than what you saw on the upper body. This resulted in leg locks being an unsustainable form of attack, it was either hit or miss.

Leg and hip control became the centre of the modern leg lock strategy, a different form of positional control. Gradually the leg locking system evolved linking attacks and positions into a system based around Leg and hip control referred to as Ashi Garami (Leg Entanglement). There are several variations of Ashi Garami because the mechanism of control is to lock your body to your opponent’s hips and legs to create positional control of the legs. Once the hips and legs are controlled, you can maintain the position and attack with numerous leg locks over time.

Saying that, there are a number of different leg locks that you can execute in a match or in sparring. Here are the five most popular types of leg locks that you should learn and add to your arsenal.

5 Basic Leg Locks

Straight-foot lock

The straight-foot lock is a classic in the field of leg locks. It’s also known as the ankle lock or the foot lock. You execute the technique by grabbing your opponent’s leg and shoving his foot under your armpit. You put your outside foot on his hips and your inside foot under his thigh. Then put your outside forearm underneath his ankle and you grab your hand with your other hand. You squeeze and your opponent taps out. It’s that simple. This move is legal in most, if not all, high-level BJJ organizations that hold tournaments. The damage mostly occurs on the ligaments/tendons of the foot but under extreme pressure bones in the foot will snap.

Heel-hook

We have started the list with a classic move that is held in high esteem and is condoned for use in most BJJ organizations and schools. The heel-hook, however, isn't always held in high esteem due to it's destructive potential. Sure, nobody can deny its devastating effectiveness. In fact, if you perform the heel-hook to the bitter end, then your opponent will get multiple fractures along his leg, ligaments and tendons torn (LCL, PCL, PCL and ACL to name a few). They will be crippled if they don't tap. And this is why you should be very careful when doing this move. You can do the inside heel-hook from the 50/50 guard, 4/11, inside senkaku and far hip ashi to name a few positions. All you need to do is take your opponent’s leg and then put your elbow under his heel. Grab your hand with your other hand and twist his heel. Tap out.

Kneebar

Many of the leg locks can injure your opponent if they are done to the end. The kneebar is no exception to this. This technique works by overextending your opponent’s leg at the knee joint. Typically, the knee is strong enough to withstand a moderate amount of pressure. But if you overdo it – then it may very well snap in half not only tearing the ligaments and tendons in the knee but also tearing the hamstring, a very painful result. Again – you need to watch out when doing this move. You do this move by putting your opponent’s knee between your hips. You do a rear naked choke on his foot and you pull it towards you. Tap out.

Toehold

The toehold can ruin your opponent’s foot if brought to the end. His knee will also be in trouble. A great way to do this move would be from the knee shield position. All you need to do is rotate a and grab your opponent’s foot at the fingers. You slide your other arm underneath the foot and grab your forearm – much like you would do for a Kimura lock. And then you shove his foot towards your opponent’s butt for maximum leverage. Beware – this move can be dangerous as well and can tear the ligaments and tendons in the knee and like the straight foot lock, if applied with enough force can also break bones in the foot.

Calf Slicer

There are certain opponent’s that will never tap out to a calf slicer. This may be due to the fact that their calves are strong like steel or the technique is not being applied properly. When performed poorly this is a pain move, when performed correctly it is a damaging submission. You can do a triangle on your opponent’s upper hip with your legs. Then you need to place your forearm below his knee joint, at the weakest upper point of his calf. You use force to generate pressure and put him into a lot of pain. Few people can withstand this and there are instances where the entire calf muscle tears apart under the force of this submission but when performed correctly this move becomes a knee separation pulling the lower and upper parts of the leg apart until the knee tears under the pressure popping the tendons ligaments in the knee (such as the PCL and ACL).

Improving your Leg Lock Knowledge

We recommend you start drilling the 5 basic types of leg locks no matter who you are. Just make sure that you’re careful with their application in BJJ. You wouldn’t want to cripple someone while training. Granted, it’s your opponent’s responsibility to tap, but you will see that some people don’t really care (or know) about the devastating leg locks they are captured with. In this case, the smartest thing to do would be to make a note in your mind that you have finished the move without actually breaking– and to let your opponent go. By learning the 5 most popular leg lock types you will shoot your BJJ skills through the roof. When it comes to competition it’s never our goal to injure your opponent, but it’s the opponent’s responsibility to know when they’re in danger and tap to avoid injury.

Since Danaher brought Leglocks to the forefront of Brazilian Jiu Jitsu in modern times, lets look at how he views them:

Leg Lock Philosophy

While most people see (or at least saw) leglocks as quick fixes, Danaher saw them as dominant control positions when faced with the question of why would you ignore 50% of the body. Even more, he values them as systems that give birth to subsystems spreading in multiple directions. Once again, Danaher’s problem-solving ability come to the surface.

The system is based on total control of an opponent’s lower body extremity by using your whole body against it. Danaher’s understanding of biomechanics resulted in the most efficient leg locking system in grappling. Contrary to the popular “position before submission” Danaher preaches “control that leads to submission”. To elaborate, he doesn’t want to pin the opponent but control them until he decides to submit. In this scenario, the opponent only has room to move in certain directions. This is where the system is different from other instructionals.

By directing the opponent’s movements into highly restrictive paths, Danaher’s system uses a simple progression of progressively more dominant leglocks positions. Danaher likes to use the Japanese term Ashi Garami for his positions, which translates to “leg entanglement”. The basic philosophy is entering into an Ashi Garami variations and controlling the opponent while guiding them through the hierarchy of positions. Each position is more restrictive than the previous, ending in a no-escape position that offers the highest percentage leg lock there is – the inside or outside heel hook

Terminology

Here is some leg lock terminology to help you understand what everyone is talking about.

Centre line: Imagine a line from the top of your head, straight down to the floor.

Inside Control: The first essential skill of Danaher’s system is getting to inside control. To clarify, this means having both your legs on the inside of the opponent’s legs.

Outside Control : Outside control is when you push your opponents’ limb (i.e. their arm) from the outside across their centre line, exposing their back.

Scoop Grip : underhook on the leg at the knee. The beauty of scoop gripping is that you can control the upper leg and lower leg of your opponent with just one of your arms. Scoop grips are a great pulling grip.

Knee Line: The knee line is the straight line that joins your two knees together. When playing the heel hook game, you want to keep your opponent’s knee well above and within your knee line.

Straight Ashi Garami : The first of the Ashi Garami families is the straight Ashi Garami. Also called same side control where you are attacking the leg on the same side you have control. The Straight Ashi Garami is the position most people generally associate with leg locks. The Straight Ashi Garami is most well know for use with Straight Ankle locks but is also very effective for Heel Hooks, the favourite leg submission of Danaher.

Cross Ashi Garami : The Cross Ashi Garami is considered the most dangerous of the leg lock entanglements. This is where you take the leg to the opposite side of your body crossing over your centreline. The primary focus of the Cross Ashi Garami is the heel hook submission, though you do have the ability to attack an ankle lock.

50/50 Guard : The 50/50 guard is an extraordinarily strong position as it isolates the leg and creates an opening for an inside heel hook. The Position has also evolved into the 80/20 guard which is more focussed on leg submissions and creates less options for your opponent to counter. The 50/50 guard is a leg-focused guard that aims to lock the opponent in a neutral space (hence the term 50/50). It is characterised by the intertwining or wrapping of the legs, where an athlete’s leg is around the other athletes. The configuration of the legs presents an even set of options to both grapplers. The position involves the competitors to stay seated on the mat, where they can transition to sweeps, back takes, and importantly leglocks.

Reverse Ashi Garami : The Reverse Ashi Garami is traditionally used to attack Toe Holds and Kneebars or used in a transition to either a Straight or Cross Ashi Garami to set up a heel hook submission. The Reverse Ashi Garam is when you looking towards the foot unlike the other Ashi Garami positions where you’re looking at your opponents head.

Breaking Mechanics : Danaher has a very interesting theory of what he calls breaking mechanics. It is the way in which the forces you apply can result in a break of the opponent’s limb. A very crucial component of breaking mechanics is the concept of tension. Danaher likes to create tension throughout the whole limb, in order to facilitate the break. This is arguably the most important part of his leg locking system.

Now that we know some terminology, let’s look at Danaher’s principles of leg locking.

Principles of Leg Locking

1. Double trouble principle – This is the idea that the overwhelming majority of resistance in attacking leg locks will come from the second leg. It would thus be wise to develop skills geared at controlling the second leg while we attack leg locks.

2. Dilemma principle – We would rather create dilemmas for the opponent than singular problems. They must choose between one problem to deal with over another, creating a dilemma. We can have three, four, or more problems that we throw at the opponent in an effort to create an endless cycle of dilemmas, ultimately culminating in our opponent falling into a submission finish.

3. Percentage principle – There are several leg locks. However, 90 percent of the success will come from the inside heel hook and the outside heel hook, making them our highest percentage finishes. Understanding this idea allows us to delegate our time towards investing in the most effective finishes under the duress of an intelligent opponent who knows proper defence.

4. Central Problem principle – For any situation, there’s at least one central problem that motivates the action of both athletes. Understanding and identifying what the central problem in a given scenario is can give us direction in addressing the most pressing matter standing in the way of a submission.

5. Separation principle – There’s a strong distinction between the mechanism of controlling an opponent versus breaking an opponent. An athlete must be wary of separating the two, therefore approaching each objective with its own primary focus. Leglocks are like any other position in jiu-jitsu in that it benefits us to focus on ‘position before submission.’

6. Hierarchy principle – There are various ashi garamis and leg locks that we can employ. Understanding the hierarchy and the priorities we ought to have in our approach make all the difference in terms of achieving success in the long run.

7. Opposing forces principle – This is the idea that whenever we go to control and break our opponent, we always want to create a force of breaking opposite to the force of control. The detail of our leg and grip position will invariably determine or success or failure in this regard.

8. Holistic principle – Most people teach heel hooks as an isolated move. The best way to attack leg locks begins within the framework of a long chain of events, relying on favorable inside positioning of the legs as well as dominant grip. The battle is won or lost far before the breaking of any joints occurs.

9. Multiple ashi garami principle – For almost all of our highly successful attacks, we will employ multiple ashi garami variations to achieve separate tasks. We categorize certain tasks to specific ashi garami configurations, thereby increasing our success in performing those specific tasks.

10. Closed wedges over open wedges principle – All of the favored finishing positions utilize closed wedges over open wedges, creating a strong mechanical advantage that leads to tighter control over the opponent’s movement.

Notable Leg Lockers

Dean Lister - Brazilian Jiu Jitsu (BJJ)

Dean Lister is a pioneer in the leg submission game taking many of his lower body submission cues from the world of sambo and developing them for his leg attack system.

He claimed the gold medal again in 2011 in the under 99 kg division by submitting João Assis in the final by a heel hook. He also submitted jiu-jitsu world champion Rodolfo Vieira, in his weight division, also with a heel hook. At the 2013 ADCC in Beijing, China, Lister defeated Cristiano Lazzarini in the semi-finals of the under 99 kg division by heel hook but would go on to lose on points in the finals to João Assis; In the absolute division Lister submitted both Hideki Sekine and João Gabriel Rocha by heel hook. Dean is one of only 7 people to achieve the ADCC triple crown winning his weight division, absolute division and super fight.

Dean Lister asked John Danaher an important question which changed the way Danaher looked at Leg Locks and set the ball rolling for the emergence of leg locks as a powerful weapon for all grapplers. Dean asked John "Why would you ignore 50% of the human body?". With this question John didn’t learn a technique but an entire philosophy.

Imanari Masakatsu - Mixed Martial Arts (MMA)

Imanari is an MMA fighter who was primarily a grappler and is universally known for his skill and preference for leglocks, which gained him the nickname of "Ashikan Judan" ("The Great Master of Leg Submissions"). Though his striking game is considered inferior, Imanari often engages in stand-up battles in order to bait the opponent to the ground, usually by dropping down after or while seizing control of his leg or by way of ashi garami. He stands out for his dexterity in toehold and heel hook variations and is an avid user of the 50/50 guard in order to transition between submission attempts. He describes his signature leglock style as not based in sambo as it is popularly believed, but "purely self-taught", and explained his preference for it as "because it hurts the opponent".

The "Imanari Roll" (Dropping and rolling from a stand up position into a leglock) is a move named after Imanari due to his development and usage of them in MMA.

Rousimar Palhares - Brazilian Jiu Jitsu (BJJ) and Mixed Martial Arts (MMA)

His nickname Toquinho, Portuguese for "little tree stump", comes from his short, stocky, heavily muscled build. Palhares is an MMA Fighter who is primarily known for his powerful ground game. Of his 16 submission victories 12 have come from leg locks, primarily the heel hook. He is also known for his refusal to release submission holds when either the opposing fighter has submitted or the referee has called a stop to the bout. Rousimar brought the fear of leg locks into modern MMA. His determination to get the leg and tear the knee made him an undesirable opponent.

Ryan Hall Brazilian - Jiu Jitsu (BJJ) and Mixed Martial Arts (MMA)

A Black Belt under 2-time world champion Felipe Costa and Season 22 Champion of The Ultimate Fighter reality series, Ryan Hall is a professional Mixed Martial Arts fighter. As a member of The Ultimate Fighter 22, a Reality TV series, Ryan won his first two matches with heel hooks in the first round. Once in the UFC One of Hall’s most memorable finishes was against BJ Penn. Hall faced B.J. Penn at UFC 232. He won the fight via a heel hook submission rolling into a backside 50/50 in the first round. Ryan Hall popularised the 50/50 and backside 50/50 position for leg locks.

Aaron “Tex” Johnson - Brazilian Jiu Jitsu (BJJ)

This American grappler uses leglocks to win around 80% of his submissions. He is also an excellent example of a heavyweight fighter with the “small men game.” Thanks to this, he has been able to defeat his opponents in major ADCC tournaments and IBJJF, submission only contests. All this is thanks to the use of straight foot locks and heel hooks. Some of the famous fighters who have found themselves into forced submission with this leglock tactic are Jackson Sousa, Ben Hogkinson, and Felipe Pena.

Eddie “Wolverine” Cummings - Brazilian Jiu Jitsu (BJJ)

While Eddie Cummings is no longer fighting as much, yet he is still remembered for is accurate and technically sound leg attacks. He is among the best featherweight submission athletes and holds a black belt under John Danaher, who now represents Unity Jiu-Jitsu. His martial arts skills helped him win the ADCC vet, Polaris Superfight, as well as be an EBI champ twice. With approximately 70% of his submissions being leglocks, Cummings is undoubtedly among the dreaded leglock practitioners and considered one of the most technical leg lockers around.

Garry Tonon - Brazilian Jiu Jitsu (BJJ) and Mixed Martial Arts (MMA)

This fighter has proved to be superb leg locker in both MMA and grappling. The brave Garry Tonon employs different leglocks, even at the highest levels. This has seen this tenacious fighter also exchange leg attacks with Rousimar Palhares. Risking everything to execute the leglock has seen Tonon succeed, winning the ADCC bronze medal and many triumphs at submission-only and MMA contests.

Elvis Sinosic - Brazilian Jiu Jitsu (BJJ) and Mixed Martial Arts (MMA)

Elvis Sinosic was a BJJ Competitor and MMA Fighter. He is an Australian Pioneer of BJJ and MMA for Australia. Elvis was the first Australian to compete in ADCC at the Inaugural ADCC World Championships in 1998. Elvis was also the first Athlete in ADCC History to win by Heel Hook Submission. Years later the Heel Hook would be considered one of the most important submissions to know, both to attack and defend against in ADCC competition.

Craig Jones - Brazilian Jiu Jitsu (BJJ)

This fighter has lately been on the limelight for his dominant use of leglocks on different opponents, which has brought him lots of success. In 2019, this grappler from Australia reached the ADCC final and emerged the victor in several submission-only fights using his persistent leg attacks. He has been able to bring into submission famous figures, with over 50% of his submissions being lower body ones using toe holds, Caio Terra foot locks, kneebars, and heel hooks.

Barely a week has passed since he broke the leg of Vinny Maghalaes, who was of the view that leglocks do not work.

Lachlan Giles - Brazilian Jiu Jitsu (BJJ)

This Australian-born grappler is the undoubted one of the best leg lockers today. Although he only won the bronze medal during the ADCC competition in 2019, he is possibly the greatest winner in that tournament. This is because he brought three heavyweight fighters, Kaynan Duarte, Patrick Gaudio, and Mahammed Aly, into submission, all this in a single day. This was met with much applause from the fascinated and much-entertained crowd due to David vs Goliath contests.

Despite being outweighed by his opponents by over 20 kilograms. This proved that smaller competitors could also defeat massive fighters if they use the appropriate technique. After his incredible success, he now enjoys superstar status and has gone on to do seminars across the globe and sell many DVD instructional videos. Additionally, his experience in 50/50 defence and attacks provides a great deal of insight. He even managed to back away leg entanglements when fighting Gordon Ryan at the ADCC.

Gordon Ryan - Brazilian Jiu Jitsu (BJJ)

Gordon Ryan is an American submission grappler and Brazilian jiu-jitsu black belt, considered to be the greatest NoGi grappler of all time due to his accomplishments and dominance. Ryan is a five–time ADCC World champion and two-time IBJJF No-Gi World as well as numerous other Submission Grappling accolades and titles. Gordon is the only Athlete to have won 3 weight divisions (88kg, 99kg & 99+kg) as well as the Superfight and only athlete to have won a weight division and Superfight in the same year. Using an exquisite cross ashi garami entry, this competitor managed to emerge victorious against top-level opponents thanks to his heel hooks and kneebars. The use of leglocks helped him achieve around 30% of submissions. Furthermore, he used leglocks to get the finish but also start a scramble or set up sweeps and then reach the back.

Conclusion

Now you have a good insight into why leg locks have become so popular and good understanding of how they work it’s time to get on the mat and practice them. Find a good high level BJJ coach who understands the Leg Entanglement system and pay attention. If you haven’t already go get a Flo Grappling account and watch some amazing Athletes in action.

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If you found this article helpful and interesting, you can check out:

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Should you Compete in BJJ

Ten Reasons top start BJJ now

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Why your child should train in BJJ

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10 Reasons Children Should Practice Boxing

elvis@kingsacademy.com.au (Elvis Sinosic) — Thu, 22 Sep 2022 17:58:21 GMT

What benefits will your Child gain if they participate in Boxing training?

10 Reasons Children Should Practise Boxing

“Boxing isn’t a sport, it’s a way of life.” - Maëlle Pariez

What benefits will your Child gain if they participate in Boxing training?

If you're interesting in our Kids Boxing Program please check out our Kids Martial Arts Page

Boxing is a discipline that’s regularly associated with combat but it’s also good exercise. There are plenty of other advantages to doing boxing whether you’re a child or an adult.

It’s increasing in popularity in Australia for both adults and children for good reason. Are you ready to find out why?

So, what are the advantages of boxing? How can children benefit from practising Boxing? What will your child get out of the practise of Boxing that can be beneficial for them?

Let’s have a look at 10 reasons kids should do boxing.

1 - Energy Expenditure

We tend to forget that boxing is a sport that can be physically demanding. It’s a great way for kids to exercise, unwind, and use up some of that seemingly limitless energy they have.

How can you control kids' excess energy?

Kids have a lot of extra energy, so you need to find ways to burn it off.

The warm-ups in Boxing alone would be enough to ensure that your child is getting plenty of exercise, with running, skipping, body weight exercises, footwork, bag work and more. But that’s just the start of it.

Boxing is a discipline that involves a multitude of different skills. These skills need to be developed in and out of the ring, with bags, mitts, ropes, etc with plenty of space. In doing so, kids expend tonnes of energy because the training is both physically and mentally challenging. They’ll be on their way to becoming a champion in no time!

2 - Improving Self-Confidence

Just like many sports, boxing has the advantage of being a great way to build up your self-confidence. It goes far beyond just throwing punches in the ring or hitting a heavy bag.

By learning from mistakes, facing challenges, overcoming doubt, improving technique, and training with determination, a child can improve while climbing the difficult ladder of achievement and, in turn, they’ll build self-confidence. They’ll get to know themselves better, familiarise themselves with their strengths and weaknesses, learn to push past heir perceived limits and take pride in what they’re able to achieve.

Learning to throw punches, moving their feet, co-ordinating their limbs, facing challenges, listening to their coach, and improving their abilities is a great way to build up their confidence.

3 - Learning about Non-violence

One of the first things children will learn about through boxing is non-violence.

How?

Boxing is a combat sport but it’s not just any fight, it’s heavily codified and there’s a time and a place for a boxing match.

How can you teach kids about non-violence?

While you may not think it, boxing can teach kids about the virtues of non-violence.

Outside of a boxing match, boxers must refrain from any type of violence. After all, a boxer found to be using their boxing skills outside of an organised match can risk losing their licence. The ring is the only place they can be violent in any way, shape, or form.

Boxing is an effective way to channel violence into a productive activity. Once they’re able to prove themselves in the gym and in the ring, they’ll have no interest in proving themselves in the street. They’ll see where the real challenges lie and that fighting for oneself is better than fighting someone else.

4 - Learning More About Your Body

Boxing is a good way for children to learn more about their body, its capabilities, and its limits. By throwing punches, slipping, weaving and moving around a ring, they’ll engage their mind, body, and spirit.

While victory isn’t essential, it’ll give them an objective to strive towards. Their body acts as a tool that they can use to achieve their goals. They must fully understand it to get the most out of themselves. They’ll learn their limits and then how to break past them.

5 - Pushing their Limits

In addition to cardio and fitness benefits, boxing allows children to go above and beyond what they thought they were capable of. Through competition and physical exercise, they’ll learn more about pushing themselves and being able to go even further. Whether it’s in a gym or the ring, they’ll learn to improve. Boxing teaches people to be driven and to strive for victory. Similarly, boxers will always try to push their limits.

One of the great challenges of Boxing, and most combat sports, is that they’re working to overcome an obstacle that is working to overcome them. The challenge of active resistance that comes with combat cannot be replicated with running, jumping or chasing a ball. This will truly have them pushing their limits.

It’s not about knocking out an opponent but rather being driven to achieve a goal, which is an important life lesson for children and adults alike. Similarly, a boxing workout is a full-body workout and will have kids breaking a sweat, enjoying the benefits of aerobic workout, and improving their stamina. They're called boxing gyms for a reason.

6 - Mastering their Strength

Winning a boxing match is all about control. Adults and children will be taught how to master their strength. Strength comes in many forms encompassing mind, body and spirit. When sparring, for example, the focus will be on proper boxing techniques (footwork, throwing a jab, hook, uppercut, etc.) rather than just how hard they can punch.

How can you teach children about their own strength? How can we teach them the value of their different strengths? It is through experiencing adversity that a child will find the value of strength spirit over strength of body. They will find that strength of mind will help them maximise strength of body. At the end of a grueling match or training session a child will have drawn on their strength of mind, body and spirit.

Boxing is a great way for children to learn and master their strength. Mastering their strength of mind, body and spirit, for each of these strengths is just as valuable as the others.

Effective punches are far more important than strong punches and aspiring boxers will be taught how to control their mental and physical strength. Let’s not forget that even though boxing is a combat sport, it shares many values with martial arts like respect, courtesy, discipline and more.

Discipline and routine is a boxers best friend. It is through constant repetition that improvement and with that success will come. Discipline will build strength of mind. From Discipline will come success which will build strength of spirit. Once a boxer understands this, the sky is the limit.

7 - Respecting One Another

Respect is one of the first things that boxers will learn about. Since boxing involves the mind, body, and spirit, you also must remember that you’re not the only boxer there.

Before opponents meet in the ring, they’ll see themselves as equals entering the squared circle. Children will be very quickly taught that they must respect their opponents, especially in boxing. There is a comradeship that is gained when you’ve shared the experience of combat with someone (whether sparring or fighting) that causes you to respect the person in front of you because you know what they’ve been through to get their as you’ve done it yourself.

Even though Boxing is an individual sport, like all combat sports, success is built upon the shoulders of your coaches and training partners. With that in mind it is undeniable that respect for one another is tantamount to success.

8 - Respecting the Rules

This is key when it comes to boxing. The coach or instructor will make this abundantly clear to the child before they do anything in boxing. After all, boxing is a combat sport but it’s also heavily codified and there are rules in place for how a match takes place, what can and cannot be done, and rules they’ll have to respect during training as well as competition.

Both inside and outside of their training sessions, classes, or privates, children will be expected to follow all the rules that come with boxing. Let’s not forget that the rules are an essential part of any sport and if you don’t follow them, you won’t get any better. Following rules will build a child’s discipline which in turns builds their respect.

9 - Recovering from Setbacks

Boxing involves fitness, cardio, and combat and draws many parallels with life itself. Boxing can teach children a lot of valuable life lessons.

How can you teach kids to lose gracefully?

Recovering from losses and setbacks is an important life lesson and boxing can teach kids about it.

Now and then, we’ll get knocked down. Don’t get discouraged. A boxer needs to get back up and try again. We don’t focus on how many times you fall down, but how many times you get back up again. This strength of character cannot be developed without challenges and failure. They’ll learn that failure isn’t fatal and success isn’t final, everything is just another lesson.

10 - Learning Self-Defence

Finally, boxing doesn’t promote violence but rather respect for one another and how to defend yourself. After all, a boxing match is essentially a fight with rules.

However, attacking is only half of a boxing match and you need to learn how to defend yourself, too. Children can learn how to defend themselves without necessarily intending to harm somebody else. After all, boxing teaches you how to keep a cool head when under attack and to watch out for your opponent’s punches. Even though Boxing doesn’t promote violence the ability for a child to protect themselves in today’s world is paramount. Wouldn’t you feel safer knowing your child can stand up for themselves?

So, after all that, are you convinced of the benefits of boxing for children?

There may even be a future world champion in the family. There’s only one way to find out.

If you’d like to have your child try a Boxing class, book in for a Week Free Trial!

But if Boxing isn’t for your Child…

If they don't fancy boxing classes, there are other combat sports and martial arts that kids could benefit from. Be it boxing, kickboxing, Muay Thai (Thai kickboxing), Brazilian Jiu-Jitsu (BJJ), or Wrestling lessons, they can help kids to get in shape, develop discipline, build respect, manage their strength, and enjoy the same benefits as group classes. To find out more check out our Kids Marital Arts Page .

Is Muay Thai Is the Perfect Martial Art?

elvis@kingsacademy.com.au (Elvis Sinosic) — Thu, 22 Sep 2022 16:49:55 GMT

Muay Thai is by far the most effective and comprehensive striking art in the world and has a long history. Muay Thai has been tested in competition as well as real-life situations for hundreds of years, refining the art to be as fast, efficient, and powerful as possible. Does this make it the Perfect Martial Art?

Is Muay Thai Is the Perfect Martial Art?

What is it that makes Muay Thai so awesome?

If you’re interested in our Muay Thai Program for yourself, check out our Muay Thai page , if you’re interested in Muay Thai for your child, check out our Kids Martial Arts page .

Developed over hundreds of years, the ancient martial art of Muay Thai is known for its tremendous power, maximum efficiency, and raw simplicity. Often referred to as the “Art of Eight Limbs”, Muay Thai utilizes a beautiful symphony of kicks, punches, knees, and elbows with fluidity, grace and power.

Muay Thai is now one of the most well-known and practiced martial arts in the world. It has proven to be effective, which is why it is most common striking base in the vastly popular, fast-growing sport of Mixed Martial Arts (MMA).

It Is Widely Recognized As The Most Effective Striking Art In The World.

Muay Thai is by far the most effective and comprehensive striking art in the world and has a long history. Muay Thai has been tested in competition as well as real-life situations for hundreds of years, refining the art to be as fast, efficient, and powerful as possible. On top of that, its consistent testing in combat between highly skilled practitioners has developed every aspect of the art to an extremely high level.

So, if you’re looking for a martial art that has practical combat uses in the real world, then Muay Thai is your answer.

It Is Effective In All Ranges Of Stand-up Fighting.

Muay Thai is a martial art and combat sport unlike any other. The art incorporates the use of knees, elbows, shins, and hands. This allows the practitioner to use all the weapons available to the human body in kicking range, punching range, and the clinch, making it effective in all ranges of stand-up fighting unlike most other striking based martial arts. Whether you’re at long range throwing kicks, in the pocket throwing punches or tying up in the clinch using knees and elbows, Muay Thai has an answer for every situation.

It Is Simple And Easy To Learn.

While there are hundreds of different techniques in Muay Thai, it is also a martial art known for its raw simplicity. That’s why Muay Thai is for everyone: men, women, and children alike. In Thailand, it is more common for practitioners to start as young as five or six years old. So, no matter your age or fitness level, there’s a Muay Thai class that will work for you.

It Is Highly Effective For Self-Defence.

Muay Thai is also one of the few martial arts in the world that has been undeniably battle-tested and street certified for real-life encounters. Although widely regarded as a striking based martial art, Muay Thai also contains throwing techniques, locks, the using of an opponent’s own momentum, and even submissions.

Muay Thai evolved from Muay Boran (We’ll discuss more about Muay Boran in a future article). It literally means “ancient fighting”. The term “Muay Boran” is used to collectively describe all the ancient, unarmed techniques originally designed by Thai people for use in warfare. It is even referred to as the "Art of Nine Limbs" as it also includes headbutts. It refers to the techniques before they were developed and organized into the modern form of combat sport we know as Muay Thai. So you know the skills in Muay Thai will be highly effective in Self Defence situations with such a rich combat history.

The conditioning of mind, body, and spirit involved in Muay Thai also gives practitioners the confidence needed for real-life self-defence situations.

It is Both An Aerobic And Anaerobic Workout.

Muay Thai is specifically designed to promote and increase the level of fitness and toughness required for ring competition even for recreational practitioners. With running, jumping rope and shadowboxing it provides an aerobic workout to prepare you for more intense workouts. Muay Thai also builds great anaerobic endurance with exercises like punching and kicking on the pads and bags or clinching to push your body to its limits.

This makes Muay Thai, not just a perfect martial art, but also a very effective form of exercise. With continued training, Muay Thai will vastly improve your strength, dexterity, and cardiovascular performance.

Muay Thai training burns over 1,000 calories an hour when performed properly. Nothing spells progress more than a martial art with the ability to help you burn 1,000 calories an hour. Muay Thai is the standard of a perfect total body workout. It is a fun and efficient way to burn fat and lose weight, trim up that also builds your core, flexibility, and overall strength. The full-body workout, combining Aerobic and Anaerobic activities, that Muay Thai gives you can take your health and fitness to the next level.

It Toughens Your Mind, Body, And Spirit.

It Is One Of The Key Foundations For The Sport Of Mixed Martial Arts (MMA).

As the most effective striking martial art in the world, it is no wonder why Muay Thai has become one of the key foundations of the vastly popular, fast-growing sport of mixed martial arts (MMA). Some of MMA’s greatest fighters and champions use the art of Muay Thai as their main striking base. Muay Thai’s vast range of techniques allows an MMA fighter to have many tools to use during a fight.\

It Will Unleash Your Human Potential In All Areas Of Life

One of the biggest misinterpretations of Muay Thai is that it is just a sport of violence. But like many martial arts, Muay Thai also cultivates important values that are rooted in rich tradition. It has the power to humble, discipline, and inspire, which is arguably the most important aspect of any martial art. Muay Thai instils in its practitioners many great qualities including courage, humility, and warrior spirit. These qualities will no doubt help you unleash your greatest potential in all areas of life.

Summary

To sum it all up, Muay Thai is beneficial for just about anyone. But remember, it is also up to the practitioner to make learning this perfect martial art even more enjoyable and enriching. It is just as important to be a great training partner as it is to be a great fighter because Muay Thai can be done alone and without the support of trainers and training partners these great qualities will never be in your reach.

Is Muay Thai the perfect Martial Art? We'll leave that up to you decide. What we can tell you is that the perfect way to find out is get a long to a Muay Thai class and find out for yourself. Then you'll have first hand knowledge and can make your own educated decision.

If you’re interested in our Muay Thai Program for yourself, check out our Muay Thai page , if you’re interested in Muay Thai for your child, check out our Kids Martial Arts page .

If you’re ready to reap the benefits Muay Thai classes provide, sign up for a trial class today and click here!

Benefits of Using a Sauna

Tue, 20 Sep 2022 18:03:38 GMT

What are the Benefits of using Sauna? What can you expect from regular Sauna use? Will it be a benefit to you?

Benefits of Using a Sauna

What are the Benefits of using Sauna? What can you expect from regular Sauna use? Will it be a benefit to you?

People have utilised saunas and heat therapy as a way of ensuring healing, health, and wellness for many centuries. Sauna has also become a core process that many people have incorporated into their health routine, especially as part of a post-exercise recovery regime.

With some saunas heated up to 100 degrees Celsius, these typically wooden rooms are great for taking time and relaxing in dry heat.

Nowadays, attending 15 to 20-minute-long sauna sessions a couple of times a week is a global practice that continues to grow in popularity each year, with more individuals looking to incorporate a sauna visit into their lifestyle now more than ever before.

Aside from simply feeling good, a sauna offers benefits to your mood, body, and your skin. Simply put, establishing a solid and frequent sauna routine could do wonders for both your mental and physical health.

Alongside a balanced diet and a well thought-out exercise program, all of the heat that is generated by a sauna can work to stimulate areas of the body to improve your general health and wellness.

But what are the main benefits of using a sauna? And is it truly worth incorporating into your current lifestyle?

If you want to know more about the practice and how it could help you to improve your general health and wellbeing, this article will highlight everything you need to know before beginning your sauna journey.

Helps Preserve Muscle Mass

Preserving and maintaining muscle mass is important as your muscles work to keep your metabolic system ticking over. By preserving your muscle mass, you are protecting yourself against diabetes, obesity, and different cardiovascular diseases while also ensuring that your hormone levels and metabolism remain functioning at optimum levels.

If lifting weights and partaking in strength training exercises is something you are interested in, you are likely familiar with growth hormone (GH). This is essential for the growth and eventual repair of muscles and is also often a crucial part of fat loss.

While a good night’s sleep and strength training are great ways to naturally increase your GH levels, saunas tend to take it to the next level. These small rooms have extreme temperatures between 65°C and 100°C which will elevate GH production by subjecting your body to increased rates of heat-induced stress, leading to an improvement in muscle growth and recovery time.

This is due to a release of heat shock proteins and HGH. Heat shock proteins have many benefits for preserving muscle mass including the ability to improve blood flow and overall blood volume, a faster rate of muscle recovery and repair, and a higher rate of insulin production.

As a result, high-temperature saunas are great at transporting necessary nutrients to your muscles while also improving muscle recovery from more intense workouts, leading to the preservation of muscle mass.

Boosts Heart Health

Relaxing in a sauna can be an enjoyable experience, despite your body not being used to the exposure to such high heat. However, one of the most important things to mention is the link that saunas have with heart health.

While spending some time in a sauna doesn’t have the same impact on your heart as a workout, using a sauna can still significantly reduce stress levels and improve cardiovascular health at the same time by building up your endurance.

Infrared or traditional saunas have intense high temperatures that heat the skin and increase your core body temperature. In response to sitting inside a sauna, your heart rate may increase anywhere from 100 to 150 beats per minute.

The blood vessels located near the skin will also dilate while you are inside a sauna, causing an increase in cardiovascular circulation with an oxygen-rich blood flow.

This specific process of increased circulation is comparable to partaking in low to moderate cardio exercises depending on the duration of your sauna usage.

This produces white blood cells that reduce inflammation and reduce swelling that works to alleviate types of chronic pain. Infrared saunas also guard against inflammation.

As a result, regular sauna usage can lower blood pressure, enhance heart function, and generally work well as a tool to keep your heart healthy.

Improves Skin Strength

If you’re looking for an all-natural way to improve skin strength, using a sauna might be the next step in your skincare routine. Heated bathing remains one of the most prominent treatments to cleanse the skin, and is still widely used around the world today.

Though there are some specific benefits of using a sauna that depends entirely on your skin type (sensitive, normal, or dry, for example), there are some prominent universal benefits of using a sauna to improve skin strength.

• Stimulates collagen – the heat from using a sauna enhances the production of collagen, which strengthens and rejuvenates your skin. This makes the process of removing dead skin cells and promoting the growth of healthier ones in turn much easier.

• Keeps skin young – like any other organ, your skin has its system of operation. Regular usage of a sauna will create an efficient skin that functions and breathes even as you age, ensuring that your skin remains young.

• A natural and healthy glow – the temperature of a sauna will also typically lead to a dramatic rise in blood circulation, giving your skin a healthy glow and a fresher appearance without the need for makeup.

• Moisturizes the skin – Saunas – especially infrared saunas – are excellent chemical-free ways to moisturize the skin from the innermost layer to the outer layer. This increased moisture will work to reduce the appearance of wrinkles.

Clears Your Pores

Having blocked pores is a huge contributor to acne and could cause boils, blackheads, and whiteheads. If acne or clogged pores are something you struggle with daily, taking a trip to the sauna might be exactly what you need!

Being exposed to the high heat of a sauna for long periods will also make you sweat, which removes bacteria and other impurities from the sweat ducts and the epidermal layer. It also stimulates the sebaceous glands found in the skin that keep everything in the skin lubricated and moisturized.

Thorough cleansing of pores in the skin using the heat from a sauna has the potential to improve capillary circulation while also ensuring that your skin looks and feels softer.

However, if you suffer from skin conditions like psoriasis or eczema, you might find that using a public sauna only serves to aggravate areas of your skin that are more prone or sensitive to such conditions.

This is because these environments have the potential to be quite humid which could make them a breeding ground for mould and bacteria, causing skin conditions to appear or worsen. If this is something you are worried about the best thing you can do is seek professional advice from a dermatologist or your doctor to find out more information.

Reducing Stress Levels

It’s in our nature to experience stress daily. Stress can often feel like it prohibits you from getting on with your life but it’s all about how

Sitting in a sauna forces you to relax, decompress, and embrace the moment. As you clear your mind and unwind in the heat, your muscles will begin to relax which will begin to stimulate the release of endorphins – or “feel-good” hormones – that will alleviate a lot of the stress you might be facing in your day-to-day life.

Specifically, sauna heat works to regulate the cortisol levels in our blood. Cortisol is the hormone that is released whenever we feel stressed or anxious. Extreme levels of this hormone could result in issues with sleeping and with your immune system so you should put all your focus into learning to control these levels.

If you’re stressed your heart likely feels like it is beating straight out of your chest. A common culprit of stress is high blood pressure, but a sauna works to reduce the risk by increasing your body’s circulation. This helps your heart and reduces blood pressure.

By consistently sitting in a sauna, you will actively work to remove toxins from your body, increase your resistance to stress, and decrease your general anxiety.

Eases Pain

If you struggle with a condition such as fibromyalgia or are a frequent gym-goer, you’ve probably developed your own methods of managing or staying on top of any muscular pain that arises. This may include drawing yourself a hot bath packed with lots of Epsom salts or applying a heat pack directly to the point of pain.

Yet if these methods aren’t effective enough to work for your specific needs, there is a better way to help your body to heal sore muscles and accelerate the rate of recovery – which is arguably the most comfortable and relaxing way to do so.

Saunas work to soothe aches and pains in your joints and muscles by helping blood vessels to relax and dilate, improving the elasticity of muscle tendons, helping blood flow to increase, and generally relieving any tension around your body.

This will leave you and your body feeling energized!

As mentioned above, the body will also release endorphins while in a sauna which might help to distract from the overall rate of pain felt.

Saunas are especially great for easing pain in individuals with rheumatoid arthritis, lower back pain, and chronic pain. Using a sauna isn’t a miracle cure but it might be worth trying it out to see if it reduces symptoms!

Helps Asthma

There isn’t a lot of recent research into the effectiveness of using a sauna for asthma, but it is generally quite safe for individuals with the condition.

The extreme heat of a sauna might help to create improvements in breathing and respiratory functions by opening your airways, reducing stress, and loosening phlegm so that breathing remains as easy as possible.

If you have asthma, you might benefit greatly from regular sauna use!

Bathing in a sauna has also been said to enhance lung function and capacity, which is great news for individuals who suffer from asthma or bronchitis. This is thanks to the vapours and dry heat that are typically supplied by a sauna that aim to open and eventually cleanse the lungs, loosening excess mucus and toxins from the sinuses and throat.

Whether or not a sauna is appropriate for you depends on your asthma triggers. If your asthma is triggered by heat and high humidity, then it would be in your best interest to avoid these small, heated rooms.

If you want to try it out, then you will need to limit the amount of time you spend inside of a sauna to see how your body and your asthma react to your environment. Most importantly of all, keep your inhaler on hand!

Saunas Aid In Recovery After Exercise

If you’re a frequent visitor of gyms or health clubs, then you’re probably familiar with the idea of such places having a sauna within the building. There are many types of saunas out there but all of them provide a relaxing end to any exercise routine.

Saunas provide very effective immersive heat therapy. The dry heat of a sauna can cause the temperature of your skin to reach up to 104 degrees Fahrenheit within only a few minutes. This almost fever-like effect might help to relieve muscle pain caused by exercise.

The heat effects of using a sauna will also be very helpful in removing lactic acid from your muscles, helping you to recover much faster after exercise. Using a sauna in this way also reduces inflammation and relaxes muscle contraction.

This makes saunas an extremely effective and favored method of combatting muscle issues after a period of exercise has been completed.

Aside from physical recovery, saunas are also great ways of increasing mental recovery after exercising. For instance, sauna use allows for mental clarity and relaxation while also increasing levels of positivity, allowing the user to decompress from their day.

Saunas Flush Toxins

When your body temperature is raised, your skin will blush and your heart will beat faster, which moves the blood much closer to the skin’s surface. A process commonly referred to as lipolysis will then begin breaking down many of the fat tissues within the body. These contain toxins that are released directly into the bloodstream.

As you sit in the high heat of a sauna, your core body temperature will rise significantly. As a result of this, and as a way of trying to regulate your temperature, you will begin to excrete a large amount of perspiration (sweat) through the skin while inside the sauna. Many other toxins are sent to the liver and the kidneys.

Through increased sweating, sauna therapy is useful for pushing out toxins through urine and human waste. While being in a sauna cannot completely detoxify the body, it does actively facilitate the removal of toxins via the largest organ in the body, the skin.

Sweat has the purpose of cooling down the body and is composed nearly entirely of water. More importantly, however, is the fact that sweating inside of a sauna has proven to be very helpful in reducing the chemicals and levels of toxins such as nickel, copper, mercury, zinc, and lead in the body. These heavy metals can be found in many environments and are easily absorbed.

You will find more success in flushing unwanted toxins from the body via high penetrating heat that is used regularly.

Improve Brain Health

As we’ve touched on previously, saunas have a variety of amazing physical and mental benefits. It might seem like a stretch to say that saunas improve brain health, but there is evidence to back this claim up!

To begin with, infrared saunas work to improve blood circulation throughout the entire body. An increased blood flow to the brain helps to boost mental alertness and is a critical factor in ensuring peak task performance.

These saunas have also had proven mental health benefits. They optimize the natural antidepressants that are found in our brain — serotonin, norepinephrine, and dopamine — in terms of their production and reception. These also work to actively lower the level of cortisol that can be found in the body.

An observational Finnish study goes on to suggest the positive effects of regular visits to the sauna on the lower overall risk of developing Alzheimer’s disease and dementia.

During this study, the men who used a sauna between four and seven times a week were found to be 66 percent less likely to be officially diagnosed with dementia and 65 percent less likely to be diagnosed with Alzheimer’s than other participants only visiting the sauna once a week.

Though there is no conclusive evidence showing a direct correlation between using a sauna and an improvement in brain health, there are definitely some benefits that must be accounted for.

Saunas Induce A Deeper Sleep

We live hectic lives that can oftentimes make having a full night of rest an impossibility. Many people struggle to fall asleep and will try a variety of methods to nurse themselves into an unconscious state, such as cutting out caffeine and spraying lavender on their bedding to relax the mind.

One of the more unexpected benefits of using a sauna is that it can induce a deeper sleep. If sleep eludes you at night then you might find that you benefit greatly from a late-night heated bathing session.

By raising your body temperature just before you head off to bed, you will push your body to readjust its temperature. This process of cooling down your body temperature after the sauna bath has the potential to keep you feeling calm and relaxed to get a good night’s sleep.

Plus, a sauna pushes your body to work hard and maintain homeostasis in an extremely hot environment. This additional exertion and effort should make you feel more tired in general and might be the catalyst for dropping off quickly.

If getting a good night’s sleep seems like a dream to you, you’ll likely benefit from using a sauna!

Saunas May Be Good For People Undergoing Cancer Treatments

Aside from providing a relaxing environment for an individual undergoing cancer treatment, a sauna could also be used as a holistic health treatment. However, it could also be used as part of a hyperthermia therapy regime (also known as thermal therapy) which is where cancer cells are exposed to extremely high temperatures in the hopes of killing them.

Cancer cells are much more sensitive and intolerant to higher temperatures than normal cells are. Simply put, cancer cells can be killed off by high heat while normal cells cannot. Thankfully, using hyperthermia (thermal therapy) does not cause any damage to the healthy cells and tissue that remain in the body.

Some previous research has suggested that using such therapy will provide a significant reduction in the size of tumors within the body when hyperthermia is used in conjunction with other cancer treatments.

The ability infrared saunas have to boost circulation helps to bring essential nutrients and oxygen to the cells of the body. As cancer often grows in the tissues of the body that have poor circulation (and low levels of nutrition and oxygen), taking the time to improve circulation might be a contributing factor in the reversal of the cancer process.

Overall, therapies like using an infrared sauna that directly inhibit the sympathetic nervous system are great in helping to ensure cancer recovery.

Recreational And Social Benefits

Saunas cannot be simplified to merely being a recreational activity that passes the time. This is because using a sauna provides a variety of important health benefits that could positively impact your life.

Yet, aside from providing you with a multitude of physical and mental health benefits, using a sauna is also a great activity to undertake for social reasons.

While the sauna is a great place for solitude and private relaxation, it is also an excellent way to relax in a social environment with family and friends.

Strangely enough, such social benefits are rarely discussed when it comes to using a sauna. However, this does not lessen their importance!

This is largely because you cannot take a mobile phone into a sauna which automatically removes the massive influence that technology has on our daily lives. By choosing to enter a sauna with someone you know, you are automatically guaranteeing a great way to connect on a deeper level without any of the usual distractions.

You can make conversation and connect with other people in the room with you or choose to enjoy your time in the sauna in complete quietness. That’s the great thing about using a sauna — you can base your experience entirely on your terms.

Increases Weight Loss

If you find yourself inside a sauna, you’ll likely be able to feel your heart rate increase. Don’t panic – this is completely normal! Just think: you aren’t used to being exposed to such high heat, so it’s bound to send your body into a bit of a tailspin.

A moderately conditioned individual could sweat off around 500 grams in one sauna session while consuming almost 300 calories during the process due to an increased heart rate.

As your heart activity increases and your body begins to demand lots more oxygen, you will find that your body begins to convert a lot more available calories into usable energy to keep you alert and aware while in the sauna, where you will expel a lot of toxins via sweat.

This is incredibly useful as sweating and attempting to regulate your temperature during your time in a sauna requires the use of a lot of this energy.

Other current research suggests that you can burn nearly as many calories from staying in a sauna as you might burn from going on a run. However, while using a sauna cannot be directly linked to weight loss, it does help to burn calories and ensure a sped-up metabolic rate.

Helps Immune Function

Did you know that using a sauna can be incredibly beneficial to your immune system function? If not, then you know now!

As you are exposed to the heat of a sauna your body will produce white blood cells much faster than usual which will work to kill viruses and fight any illnesses in your body.

Using a sauna to create an artificially induced fever might also clear your sinuses if you have allergies or a cold. This is usually associated with the fact that the microbes causing the specific ailment cannot withstand the intense heat and are instead prone to dying off at a higher temperature.

To summarise, saunas are a quick way to open up your airways and make it much easier for you to breathe, which can be especially helpful if you are struggling with symptoms of congestion. They also increase oxygenation and blood flow which are two factors that carry immunity boosters throughout your entire body.

Generally, saunas are great for strengthening your immune system as long as you use them correctly and regularly. This includes alternating between hot and cold (stepping in and out of the sauna in bursts) which helps you train your body to better adapt to sudden temperature changes, which will prevent you from becoming cold so quickly.

Lengthening Lifespan

Sauna usage has the potential to lower inflammation and provide lots of benefits for heart health. Yet it can also lead to an increased rate of longevity by reducing the risk of heart disease and all-cause mortality.

Many people theorize that it is the heat activation of the FOXO3 (the “longevity gene”) that can be attributed to effective sauna usage. The variants of this gene have been linked to a lower risk of heart disease, cancer, and age-related disease.

While there isn’t a large amount of evidence to support this, the heat stress caused by a sauna will activate heat shock proteins. These will go on to make our cells much more resistant to stress and damage in addition to making them more robust.

Frequently using a sauna has links to a reduced risk of cardiovascular issues such as heart failure and coronary heart disease. Ultimately, this leads to a longer life.

For anyone looking to get moving but lacking the physical ability to go out of their way to exercise, adding in a couple of sessions using the sauna per week is a great way of reducing major health risks and lengthening your lifespan.

However, though a sauna has the power to contribute to your longevity and general health, it cannot guarantee a longer lifespan. It will only help you along the way.

Summary

As this article has highlighted, there are many benefits associated with using a sauna. Some of these benefits might appear to be more life-changing than others but they all have their importance in terms of preserving or improving your physical health.

Whether you’re looking to improve your immune function, increase circulation around your whole body, or get a better night’s sleep, for example, using a sauna regularly could provide a whole host of amazing health benefits that could have an immensely positive impact on your life.

A sauna is most definitely worth incorporating into your current lifestyle if you have the time, energy, and funds to do so. Aside from the incredible health benefits that it could potentially give you, entering a sauna is also a great way to socialize with other people — whether you are intending to meet up with friends, or family, or make conversation with strangers.

Saunas can also be a private practice if that is something you are interested in or generally prefer. You have complete control over how you experience your time in a sauna.

As great as saunas can be, you must also remember that if you feel unwell, develop a headache, or begin to experience dizziness while you are in a sauna, you must immediately leave and begin to cool yourself down. Take some time to then rehydrate yourself and recover.

Sauna at Kings

At Kings Academy we have a Sauna available for all our members. The Sauna use is included with all adult memberships at no extra cost. The Sauna can be used any time the gym is open (along with the weights room and outdoor training area). All our members, whether they do BJJ (Brazilian Jiu Jitsu), Muay Thai, Boxing, Wrestling or MMA (Mixed Martial Arts) are recommended to use the Sauna as part of their recovery routine. Make the most of your time at Kings and get in the Sauna when you can!

If you found this article interesting and help helpful check out Ten Proven Benefits of Sauna and Mitochondria health an exploration of temperature light and oxygen therapy

Kings Academy is the premier Martial Arts studio servicing Liverpool and South Western Sydney with classes in BJJ, Muay Thai, Boxing, Wrestling and MMA.

What is Hyperbaric Oxygen Therapy (HBOT)?

elvis@kingsacademy.com.au (Elvis Sinosic) — Tue, 20 Sep 2022 17:31:19 GMT

What is Hyperbaric Oxygen Therapy (HBOT) and how can it help you?

What is Hyperbaric Oxygen Therapy (HBOT)?

If youre interested in HBOT at Oxygen at Kings please read our FAQ and contact us.

Hypberbaric Oxygen Therapy (HBOT)

Hyperbaric Oxygen Therapy is a treatment that enhances your body’s natural healing processes. It works through increased pressure and increased oxygen. Oxygen is and integral part of healing. HBOT can be used to treat a wide variety of conditions, including stroke, cerebral palsy, head injuries, and chronic fatigue. There are many benefits to HBOT and minimal side effects.

Hyperbaric Oxygen Therapy (HBOT) is a specialised oxygen therapy that enhances your body’s natural healing process through breathing increased oxygen in a chamber where atmospheric pressure is increased and controlled. Both the increased pressure and increased oxygen are bioactive and have independent, overlapping, and interactive effects on our body and disease processes. The increased oxygen at pressure allows extra oxygen to reach all of the damaged tissues and helps the body in the healing process. The combination of increased atmospheric pressure and increased oxygen in a chamber treats a wide variety of medical conditions, usually as part of an overall medical care plan.

What Are the Benefits of HBOT?

There are numerous benefits of HBOT. Hyperbaric Oxygen Therapy helps improve the quality of life for people in many areas in which standard medicinical treatments are not working.

There are many medical conditions that have responded well to HBOT, including strokes, cerebral palsy, head injuries, chronic fatigue, and wounds of many different causes.

Expedited Healing

Healing cannot take place without appropriate oxygen levels in the tissue and cells. Many illnesses and injuries fail to heal because of inadequate oxygen levels. Inflammation, swelling, and reduced blood flow all contribute to non-healing. This means adequate oxygen is unable to reach the damaged area. Hyperbaric Oxygen Therapy causes increased oxygen under pressure, which provides this extra oxygen to tissue and cells with minimal side effects.

New Cell Regeneration

HBOT encourages the formation of new collagen (connective tissue) and new skin cells. It does this by generating new blood vessel formation. It also stimulates cells to produce certain substances, like vascular endothelial growth factors. These attract and stimulate endothelial cells which are necessary for healing.

Helps With Anti-Aging

HBOT treats the cumulative wounds of life, or as it is called more frequently, aging.

Can HBOT Help You?

Yes, Hyperbaric Oxygen Therapy can help you. If your condition involves injury, wounding, loss of blood supply, or inflammation, we would be surprised if HBOT did not help you.

Based on how HBOT works, by treating disease processes that are common to many diseases, it is highly probable that HBOT could help you.

Frequently Asked Questions About Hyperbaric Oxygen Therapy

There are several common questions about hyperbaric oxygen therapy. Here are the answers for you.

What Is a Hyperbaric Chamber?

A hyperbaric chamber is a vessel that fully encloses the human body. In a full-body hyperbaric oxygen chamber, the air pressure is increased to allow your lungs to dissolve much more oxygen in your blood than would be possible breathing pure oxygen at normal air pressure outside the chamber.

What Does Oxygen Do for the Body?

Oxygen is known as the substrate of life. It is an integral part of the equation where our body burns fat, sugar, and protein to produce the energy that drives all body functions and keeps us alive. At normal temperatures on Earth, oxygen is 21% of the air we breathe and a gas that our body needs in order to work properly. Your cells need oxygen to make energy. Your body’s tissues require an adequate amount of oxygen to function. Your lungs allow oxygen to be dissolved from the air you breathe directly into your blood. When you are in a hyperbaric oxygen therapy chamber, the increased air pressure helps your lungs move more oxygen in your blood. When your blood carries this extra oxygen throughout your body, it helps fight bacteria and stimulates growth factors and stem cells which promotes healing.

What Are the Side Effects of Oxygen Therapy?

The side effects of oxygen therapy are minimal. The most common side effect is barotrauma to the ears and sinuses caused by the change in pressure. To minimize this risk, patients learn techniques to promote the adequate clearing of the ears during compression. In extremely rare circumstances, when all available techniques do not allow a patient to clear their ears, tubes can be inserted in the patient’s ears. Occasionally, some patients might experience changes in their vision during the treatment period, but this is usually only with high pressures of oxygen and long durations of treatment. When they occur, these changes are usually mild and temporary if the HBOT is discontinued or other accommodations are made. An extremely rare side effect is oxygen toxicity, which is caused by administering too much oxygen.

What Medical Conditions Does HBOT Help Treat?

Hyperbaric Oxygen Therapy can possibly be used for any condition that involves injury, wounding, loss of blood supply, or inflammation.

These are just a few of the conditions that are frequently treated with HBOT:

Please keep in mind that these are just a few examples of conditions that can benefit from Hyperbaric Oxygen Therapy.

HBOT for Exercise Recovery

“Hyperbaric oxygen therapy (HBOT) has been reported to be beneficial in terms of accelerating cell recovery and tissue repair, which are considered to be helpful for eliminating fatigue and recovering stamina.”

HBOT Study on Stamina

Top athletes in sports have touted the use of oxygen therapy. These athletes include UFC’s Urijah Faber, soccer’s Cristiano Ronaldo, swimming’s Michael Phelps, and pro wrestling’s Daniel Bryan. The training staff of major-league teams in professional sports regularly use hyperbaric therapy for injured players as well.

HBOT isn’t just for healing anymore. Many of these athletes now make it a regular part of their training routine to speedy recovery. When athletes work their muscles hard enough, it becomes deoxygenated and fills with lactic acid. A hyperbaric environment should theoretically help flush the muscle with fresh oxygen faster, returning it to full strength.

We recommend regular HBOT sessions for our Brazilian Jiu Jitsu (BJJ), Muay Thai, Boxing, Wrestling and Mixed Martial Arts (MMA) students. If you’re a student at Kings and interested in a HBOT session come and see us at the front desk for more information.

HBOT Sessions

If you’d like to book a Hyperbaric Oxygen session at Kings please check out our FAQ here: HBOT FAQ and send us an SMS for details on times and cost. SMS at 0416 598 211 with your name and any ailments you are looking to treat.

To learn more about HBOT check out our Facebook page here: Oxygen at Kings on Facebook which has numerous articles, studies, podcasts on the benefits of HBOT for various ailments as well as improved performance.

If you found this article interesting read this blog Why is Oxygen so Important for Would Healing and Ten Reasons to use Hyperbaric Oxygen Therapy .

Oxygen at Kings is the Premier Hyperbaric Oxygen Therapy (HBOT) location servicing Liverpool and Greater Western Sydney and is located inside Kings Academy of Martial Arts.

Learn about Brazilian Jiu Jitsu (BJJ)

elvis@kingsacademy.com.au (Elvis Sinosic) — Tue, 20 Sep 2022 15:50:40 GMT

Learn all about Brazilian Jiu Jitsu (BJJ), where the sport came from, what's involved, what are the benefits, and who are those that moulded the art into what it is today.

Learn about BJJ

What is Brazilian Jiu Jitsu

Learn about the Art the revolutionised Combat Sports

To find out about Brazilian Jiu Jitsu (BJJ) at Kings Academy click here: BJJ at Kings

Brazilian Jiu Jitsu (BJJ) gained fame as a martial art thanks to the UFC (Ultimate Fighting Championships) where a skinny Brazilian Fighter, Royce Gracie, was able to submit and beat much larger opponents to the surprise of all the spectators. Royce’s time in the UFC (along with his brother Rickson fighting in Japan) created the opportunity for many more Brazilian Jiu Jitsu fighters to continue to build the reputation of BJJ as a dynamic, effective, and practical Martial Art. We find plenty of BJJ practitioners around the world from all genders, races, ages, and backgrounds including Chief Instructor Elvis Sinosic who was a Pioneer of both BJJ and MMA for Australia. Above all, Brazilian jiu-jitsu has numerous benefits beyond the ability to fight or defend oneself. It is for sure that training BJJ (jiujitsu) has changed the lives for better of numerous people around the world (providing improved physical and mental health, stress-busting, awesome body transformation, increased confidence, discipline, respect, courtesy, and so much more). Let’s have a look at the many different aspects of this amazing Martial Art. Let’s start by learning the history of this effective Marital Art.

Before Brazilian Jiu Jitsu (BJJ) there was Judo

In 1882, Jigoro Kano, a student of traditional Japanese Jiu-Jitsu, founded a martial arts school that would come to be known as the Kodokan. At the Kodokan, Kano instructed students on what he felt were the most effective techniques of Japanese Jiu-Jitsu. A unique aspect of Kano’s art, which would eventually come to be known as Judo, was its emphasis on live sparring, also known as randori. Through randori, Kano’s students practiced throws, takedowns, joint locks, and chokes against resisting opponents. Judo’s implementation of randori represented a major departure from the prevailing training philosophy of the time, which favoured compliance-based drilling over full-contact sparring.

Approximately 30 years after Judo’s founding, a journey to Brazil by one of Kano’s students would set in motion a chain of events that would eventually lead to the creation of the world’s most effective ground fighting art.

Where did Brazilian Jiu Jitsu (BJJ) come from?

M itsuo Maeda began training at the Kodokan (Judo) in 1894, eventually becoming one of Jigaro Kano’s top students. While well-versed in throws and takedowns, Maeda’s specialty was ground fighting, known as newaza.

In 1914, Maeda travelled to Brazil, where he befriended a businessman named Gastão Gracie. Maeda would eventually accept Gastão’s son, a teenager name Carlos Gracie, as his student. Carlos studied Maeda’s newaza-based style of judo for several years, eventually sharing his knowledge with his younger brothers.

Carlos Gracie had found that jiu-jitsu was a very efficient martial art, where he could conquer opponents physically stronger. From here starts the promotion of BJJ with the famous saying “a smaller, weaker BJJ practitioner can successfully defeat a much bigger, stronger opponent by using leverage and proper Jiu Jitsu techniques”

Outside of Maeda’s lineage tree, there were other Japanese masters teaching in Brazil at the same time, men who were lesser known, though still relevant to the development of Brazilian grappling, people like Takeo Iano in the North of Brazil and Kazuo Yoshida in Bahia, to name a few

Brazilian Jiu Jitsu (BJJ )historical key moments

1925's: Master Carlos Gracie opened the first jiu-jitsu school named the “Academia Gracie de Jiu Jitsu. “

1990s : the BJJ martial arts makes the buzz in the United States. Subsequently, when Royce Gracie won a fight in the UFC (Ultimate Fighting Championship) against a strong martial arts opponent.

1994s : Carlos Gracie Jr. founded the International Brazilian jiu-jitsu Federation (IBJJF) with the goal of regulating and governing Jiu Jitsu and competitions.

The Importance of Jiu Jitsu in Mixed Martial Arts (MMA)

The first steps of MMA happened in the 1920’s in Brazil and these events were called “Vale Tudo” (anything goes or no-holds-barred). They were unsanctioned bouts with no rules (eye-gouging and strikes to the groin were allowed) no gloves, no weight categories, and most of the time they did not have a time limit either. It was in these bouts that many jiu-jitsu representatives made their mark and created a reputation about the Jiu Jtisu style. As the sport progressed, a few tweaks were made to these Vale Tudo matches, but nowhere near what the sport is today.

In the early days, when these matches started occurring, Jiu Jitsu’s greatest opponent was Luta Livre, a style of submission grappling used in Brazil. As the popularity of Vale Tudo grew, so did the rivalry between these two opposing styles, so much that many street fights between students of both martial arts and even Dojo storming were common practice.

In 1984 an attempt to settle the affair was made with the “Jiu-Jitsu vs Martial Arts” event being held where several important figures of Jiu-Jitsu were put up against fighters of other trades (but mainly Luta Livre). The result was inconclusive, and the unfriendly Banta continued, until 1991, one of the most important events in the history of Vale Tudo/MMA was held to decide once and for all which was the best martial art in Brazil, the name of the event was “Desafio – Jiu-Jitsu vs. Luta Livre” (BJJ vs Luta Livre Challenge). 3 fighters were chosen from each style to compete against each other in a Vale-Tudo match with no time limits, the fighters from BJJ were Wallid Ismail, Murilo Bustamante and Fabio Gurgel against Eugenio Tadeu, Marcelo Mendes, and Denilson Maia from Luta Livre. Jiu-Jitsu won all three fights, a major feather on the cap of BJJ’s community who became broadly considered the stronger style, the dispute between the two styles had many ups and downs, and that dispute ultimately led to the ban of Vale Tudo in Brazil.

While the Brazilian Vale Tudo panorama was roaring, the same was not happening in the United States. It was again through the Gracie family’s efforts that the sport was put in its rightful place. The Gracie’s had seen a market for their Jiu-Jitsu style in America after opening an academy in California. In trying to prove that their style was the superior martial art available, the Gracie’s developed a No Holds Barred event, the concept being designed by Rorion Gracie. This event was named Ultimate Fighting Championship (UFC), and it had the same principle as the Vale Tudo events back in Brazil. The first champion to emerge from this event was the aforementioned Royce Gracie, who later became a UFC Hall of Fame inductee.

The UFC event itself would suffer severe changes to the initial rule-set in an push to become a legitimate sport, such as the inclusion of gloves, the kimono (Gi) being stripped, the time limit (rounds) being added, striking limitations added, etc. With time the fighters became more well-rounded learning all facets of the game. Today, though less relevant than it was in the past, Jiu-Jitsu is still one of the most important disciplines in the sport.

As NHB started in the US during the early 1990s, the same took place in Japan around the same time. Considered the birth nation of Martial Arts, Japan would have a head start when it came to No Holds Barred; the Japanese were serious about striking martial arts and ground fighting with their Karate and Kosen Judo schools. Still, when MMA (Vale Tudo) emerged in Japan, another Gracie name rose above all others, the name of Rickson Gracie. Considered by many the greatest BJJ competitor of all time, Rickson remained undefeated throughout his career, and once again cemented the Gracie name and the Jiu-Jitsu style in that country and around the world.

What is Jiu Jitsu?

The word “jiu jitsu” derives from the Japanese “Jū” meaning “gentle” and “Jutsu” meaning “art”; essentially, jiu jitsu is the “gentle art”.

Brazilian Jiu-Jitsu (BJJ) is a grappling focussed martial art whose central theme is the skill of controlling a resisting opponent in ways that force them to submit. Due to control generally being easier on the ground than in a standing position, much of the techniques of Brazilian Jiu-Jitsu (BJJ) are centred around the skill of taking an opponent to the ground and wrestling for dominant control positions from where the opponent can be rendered harmless and forced to surrender.

To control and overcome greater size, strength, and aggression with lesser size and strength is the keynote of the sport of Jiu Jitsu. This is done by utilizing superior leverage, grip, and position upon your opponent. Students of the sport gain a deep understanding of the workings and limits of the human body.

Brazilian Jiu Jitsu (BJJ) as a martial art for ground fighting

Brazilian Jiu Jitsu focuses extensively on grappling and mostly takes place on the ground. BJJ practitioners use chokes, strangles and joint locks to submit their opponents, mostly from a sports perspective. Traditional BJJ also covers self defence moves which may incorporate strikes such as punching and kicking.

Brazilian Jiu-Jitsu (BJJ) Gi and No-Gi Grappling

There are two styles of the Brazilian jiu jitsu:

Jiu jitsu Gi: the BJJ practitioner wears a uniform (kimono).

Jiu jitsu No-Gi: is like a grappling discipline, where the fighter wears a rash guard and shorts.

Brazilian Jiu-Jitsu (BJJ) Benefits

Brazilian Jiu Jitsu students enjoy practicing this beautiful martial art. BJJ has plenty of benefits to offer the student practitioner such as:

Greatly increased fitness.
Improved health and well-being.
Increased problem-solving ability.
Self-knowledge of the physical and mental for the individual.
Combat effective Martial Art.
(Many Law Enforcement and Military personnel now practice BJJ)
Social benefits of working within a group of like-minded individuals.
Etc

Brazilian jiu-jitsu (BJJ) belts the IBJJF Graduation System

The graduation of athletes must meet the following age requirements for each belt (details on each belt level will follow)

Athletes between 04 to 15 years old

White Belt: Any age.

Group Grey (Grey and White Belt, Grey Belt, Grey and Black Belt): Ages 4 to 15 years old.

Group Yellow (Yellow and White Belt, Yellow Belt, Yellow and Black Belt): Ages 7 to 15 years old.

Group Orange (Orange and White Belt, Orange Belt, Orange and Black Belt): Ages 10 to 15 years old.

Group Green (Green and White Belt, Green Belt, Green and Black Belt): Ages 13 to 15 years old.

Athletes from 16 years old:

White Belt: Any age.

Blue Belt: 16 years old or older

Purple Belt: 16 years old or older.

Brown Belt: 18 years old or older.

Black Belt: 19 years old or older.

Red and Black Belt: 50 years old or older.

Red and White Belt: 57 years old or older.

Red Belt: 67 years old or older.

Brazilian Jiu Jitsu (BJJ) Adults belt ranks

White belt

White belt is the beginning rank for all Brazilian jiu-jitsu students.

White belt is the first belt within Brazilian jiu-jitsu. The rank is held by any practitioner new to the art and has no prerequisite. Some instructors and other high-level practitioners think that a white belt’s training should emphasize escapes and defensive positioning since a white belt will often fight from inferior positions, especially when training with more experienced practitioners.

Most academies will additionally require that a white belt level practitioner works to obtain a well-rounded skills set, with a knowledge of basic offensive moves, such as common submissions and guard passes.

WHITE BELT GOALS

· Learn how to relax

· Learn the basic positions (guard, side control, mount)

· Master one guard pass, one submission, one sweep

· Work on your conditioning

Blue belt

The IBJJF requires a practitioner remain a blue belt for a minimum of 2 years.

Blue belt is the second adult rank in Brazilian jiu-jitsu. At the blue belt level, students gain a wide breadth of technical knowledge and undertake hundreds of hours of mat-time to learn how to implement these moves efficiently.Blue belt is often the rank at which the student learns a large number of techniques.

The IBJJF requires that a practitioner be at least 16 years old to receive a blue belt, thereby officially entering into the adult belt system.

BLUE BELT GOALS

· Focus heavily on defense

· Master multiple techniques for passing the guard

· Have multiple escapes from mount, back mount, side control

Purple belt

The IBJJF requires a practitioner remain a purple belt for a minimum of 1.5 years.

Purple belt is the intermediate adult ranking in Brazilian jiu-jitsu. The purple belt level practitioner has gained a large amount of knowledge, and purple belts are generally considered qualified to instruct lower-ranked students. In other martial arts, students with a similar amount of experience are often ranked as a black (instructor) level belt.

The IBJJF requires student to be at least 16 years old and recommends they have spent a minimum of two years ranked as a blue belt to be eligible for a purple belt, with slightly different requirements for those graduating directly from the youth belts.

PURPLE BELT GOALS

· Have a dangerous guard game

· Can execute multiple combination attacks

· Comfortable using and passing advanced guard variants (de la riva, spider, deep-half, etc)

· Can execute multiple submissions from all mount positions

· Leg lock introduction

Brown belt

The IBJJF requires a practitioner remain a brown belt for a minimum of 1 year.

Aside from the exceptional belts awarded at the highest levels, brown belt is the highest ranking color belt in Brazilian jiu-jitsu. Brown belt typically requires at least five years of dedicated training to achieve. It is often thought of as a time for refining techniques.

The IBJJF requires that students be at least 18 years old and recommends they have spent a minimum of 18 months as a purple belt to be eligible for a brown belt.

BROWN BELT GOALS

· Craft your own style

· Transition your mindset from defense first to attack first

· Becomes comfortable using leg locks

· Comfortable with several advanced techniques

Black belt

The IBJJF requires a practitioner remain a black belt for a minimum of 31 years.

As with many other martial arts, the black belt is the highest common belt within Brazilian jiu-jitsu, denoting an expert level of technical and practical skill. Estimates of the time required to achieve the rank vary, but all holders of this rank have thousands of hours of experience. Brazilian jiu-jitsu black belts are often addressed within the art as professor, although some schools and organizations reserve this honorific for more senior black belts.

The IBJJF requires that a student be at least 19 years old and recommends they have spent a minimum of 1 year ranked as a brown belt to be eligible for a black belt.BJJ red Belts or coral belts

· 1st to 3rd Degree Black Belt – After receiving the initial black belt, a practitioner must hold that rank for 3 years before earning their 1 ^st degree, and another 3 years after that to earn their 2 ^nd degree then another 3 years for their 3 ^rd degree. It is generally standard that, in order to earn degrees past your initial black belt, that you be involved with the teaching of Jiu-Jitsu rather than simply competing. At 3 ^rd degree a Professor can now present a Black belt to their students.

· 4th to 6th Degree – Once a Jiu-Jitsu practitioner receives their 3rd degree black belt, the time between degrees increases from 3 to 5 years. It remains this way from 4 ^th degree to 6 ^th degree. When this happens, the practitioner must wait 7 years before getting their next degree.

BLACK BELT GOALS

· Know that the journey never ends

· Continue to learn and grow

· Consider cross-training in other arts

· Focus on keeping your body and mind in shape

Coral Belt and above

· Red and Black Belt (Coral Belt)

· Red and White Belt (Coral Belt)

· Red Belt

There are other belts in Brazilian jiu jitsu higher ranked than the black belt such as Red / Black belt, Red / White belt, and the Red belt.

Once obtaining a coral belt, the practitioner has shown that they are as close to a master of the art of jiu jitsu as one can possibly be. Although no one will ever know every variation of every technique, a red belt has dedicated their entire life to the sport and should be revered as such.

By the time a practitioner receives their red belt, their focus should be less on their own personal progression and more on helping others or the community as a whole. It’s the highest honour available in the jiu jitsu belt progression, and thus comes with the most respect and the most responsibility.

· 7th and 8th Grade (Coral Belts) – BJJ coral belts are the next step after the 6th degree black belt. The 7th degree coral belts are an alternating pattern of black and red stripes instead of being solid all the way through. A practitioner must hold this rank for another 7 years before receiving their 8th degree. For their 8th degree, they are awarded a red and white patterned coral belt similar to that of judo.

· 9th and 10th Grade (Red Belt) – The red belt in BJJ, or 9th degree black belt, is the highest honour one can achieve in the sport. Renzo and Royler Gracie said that the red belt is reserved “for those whose influence and fame takes them to the pinnacle of art.” One must hold their 8th degree belt for 10 years before being eligible for the red belt. This essentially means that, to get a red belt, you would have to be a practicing black belt for 48 years. 10th degree belts also exist but were only given to the original pioneers of Brazilian Jiu-Jitsu, none of whom are still alive today. Red belts are generally referred to as “grandmasters.”

Brazilian Jiu Jitsu (BJJ) Youth Belt Ranks

Children’s Jiu Jitsu between 4 and 15 years old can receive belt colours that reward progress after a white belt but before earning a blue belt. Which may only be awarded to people 16 years or older.

International Brazilian Jiu-Jitsu Federation specified 13 belts for competitors aged 4 through 15 years old.

White, Gray-White, Gray, Gray-Black, Yellow-White, Yellow, Yellow-Black, Orange-White, Orange, Orange-Black, Green-White, Green, Green-Black.

IBJJF suggests 3 (three) methods of dividing each belt in degrees for practitioners aged 04 to 15 years old. Adoption of any of the following methods is at the discretion of each professor.

Quarterly System (every 3 months)

This is the system used by Kings Academy

For academies that adopt the graduation system of every three months, IBJJF suggests three degrees for each belt.

The Fourth Degree will graduate the athlete to the next belt colour.

Triannual System (every 4 months)

For academies that adopt the graduation system of every four months, IBJJF suggests two degrees for each belt.

The Third Degree will graduate the athlete to the next belt colour.

Monthly System (every month)

For academies that adopt the graduation system of every month, IBJJF suggests 11 degrees for each belt. The 12th Degree will graduate the athlete to the next belt colour. The first four degrees are white, the next four are red and the last three are the colour of the next belt;

Brazilian Jiu Jitsu (BJJ) Submissions

There are dozens of Brazilian jiu jitsu submissions. And all lead a BJJ opponent to tap out. Here are some BJJ submissions:

Armbar - The armbar is an excellent submission that can be applied in both sport BJJ and MMA. The basic mechanics of the armbar is you isolate and hyperextend the arm beyond its range of motion by using your legs, hips, and arms. The opponent taps out or risks having their arm broken through hyperextension.

Triangle choke - The triangle choke is the quintessential submission of BJJ. It is perhaps the best technique to demonstrate how a solid understanding of leverage can overcome size and strength. What makes the triangle choke especially dangerous is its versatility. The Triangle coke is where you wrap your legs around the neck and one arm of your opponent. You legs for a triangle shape (where the name comes from). The Triangle choke is applied by squeezing your legs and pulling down on your opponent’s head until they tap or pass out. Royce Gracie made the Triangle choke famous when he submitted Dan Severn in the UFC.

Kimura - The kimura is a bent joint lock that used rotational pressure on the shoulder joint. The Kimura can be applied from almost any position. What makes the kimura a high percentage technique is its versatility. You can attack a kimura whenever you see the opponent overextend or post their arms on the mat. This is especially easy when they are inside your guard. Aside from its finishing potential, you can also use the kimura to work on sweeps and transitions to other positions such as the back. The Kimura trap system has become very popular in recent years.

The Guillotine choke – The Guillotine choke is probably the most well-known and easiest to apply submission in BJJ. The guillotine choke is a technique where you use your arm to loop around the opponent’s neck and squeeze until they tap or pass out. It is a versatile submission usually applied from the guard position. It can be captured once your opponent turtles up and you end up in the front headlock position. There are many variations of the guillotine choke. The Guillotine choke has been used to defend against the wrestling double leg and became very popular in MMA competition.

Rear Naked Choke (Back Choke) - The rear naked choke (RNC) is the highest percentage move you can do once you get the back. It is a technique where you wrap your arm around your opponent’s neck to restrict air and blood flow by squeezing your arms until your opponent taps or passes out. The Rear Naked Choke is considered the ultimate submission as it disables your opponent and causes the least amount of damage to them and puts the attacker in the least amount of danger. It was the most common finish in the early days of Jiu Jitsu when fighting in the Vale Tudo events.

Heel Hook - The heel hook is by far the strongest leg submission you can do in all of grappling. The Heel Hook is a rotational leg lock uses the heel of the foot to apply rotational pressure to the knew. It is a technique that can undoubtedly cause damage if not addressed appropriately. It is, therefore, important to study and be mindful of its nuances. Chief Instructor Elvis Sinosic was the first person in ADCC competition history to win with a Heel Hook submission at the ADCC Submission Wrestling World Championships.

Brazilian Jiu Jitsu (BJJ) Basic Positions

The full guard

A BJJ practitioner takes the full guard if their legs are closed around the waist of their opponent with the ankles crossed. This is the first guard a BJJ practitioner will learn. It is the basis for self defence in BJJ as it offers the best combination of protection and offence.

The half-guard

A jiu jitsu practitioner has a half-guard when they have one legged trapped of their opponents. There are several different half-guard variations including Z-guard, Deep half-guard, Butterfly half-guard to name a few.

The Open guard

A jiu jitsu practitioner has open guard when their legs are uncrossed, and they control their opponent with various foot positions and hand controls. There are many different types of Open guards and here are a few of them, Butterfly Guard. De La Riva Guard, X-Guard, Single X-Guard, and K-Guard here are few guards that are for the Gi only, Collar and Sleeve Guard, Lapel Guard, Worm Guard, etc.

Side control

A BJJ student will get to side control position when they pass their opponents guard (clear the hips and legs), and they control from the side of the body, and their body is perpendicular to their opponent. There are various arm positions such as cross-face, cross body, etc. They are all variations of the side control position with chest to chest contact being the most common position.

Mount position

The mount position is where the practitioner will sit on the belly or chest of their opponent together with their legs at the edges of the opponent’s body. The position is also considered mount if you have one of your opponent’s arms trapped underneath you but not if both arms are trapped underneath.

Back control

Back control is where a BJJ player is behind their opponent controlling them with their arms and legs from behind. It’s one of the most dominant positions in Brazilian jiu jitsu and the preferred position to achieve in self-defence. In BJJ competition you must have hooks (feet on the hips but not crossed) and upper body control to be considered back control to score points. There are other positions such as the body-triangle and hip-lock positions, but they do not score points in IBJJ F events even though they can sometimes provide better control. In many submission grappling competitions these back control positions will score points.

Knee-ride or Knee on Belly

The Knee-ride also known as the knee on belly is where the BJJ Player has their knee on the stomach or chest of their opponent controlling the upper body usually with a collar and sleeve or cross face grip facing towards the head of the opponent. If you have the knee-ride position but are facing the legs, there are no points scored in most competitions.

Turtle Position

The Turtle position is where the opponent is on their hands and knees an the BJJ practitioner is on the side (side back control) or the front (front head lock position). Generally, in most competitions there are no points for achieving this position. The Turtle position is used to defend for the person on the bottom and used by the person on top to try and get the back control position.

Brazilian Jiu-Jitsu (BJJ) Competition

Another important reason why Jiu-Jitsu has grown so fast since the 1990s has been the competition side that has been regulated by a governing body (IBJJF), there are different organizations spread thought the world with slightly different rules, though these (on this list) are broadly considered the biggest ones on the Jiu Jitsu/Grappling calendar.

The IBJJF World Jiu-Jitsu Championships (Mundial) : The biggest tournament in the world has been running steadily since 1996, run by CBJJ/IBJJF. The Mundial is for ranks from Blue Belt to Black belt and is for 18-30 year old’s (though older competitors can compete in this event).

IBJJF Masters Worlds : This is the World Championships for the Masters divisions, 30yrs and older. IBJJF Masters Worlds is the larges of the World Championships with the most competitors. Masters Worlds only has belts from Blue Belt and above. Here are the Age divisions for Masters:

Master 1: 30 to 35 years old

Master 2: 36 to 40 years old

Master 3: 41 to 45 years old

Master 4: 46 to 50 years old

Master 5: 51 to 55 years old

Master 6: 56 years old and older.

IBJJF NoGi Worlds : The IBJJF NoGi Worlds are the NoGi equivalent of the Mundials.

The Pan Jiu-Jitsu Championship (Pan Ams: The second most important tournament in the IBJJF calendar (outside of the World Championships), has grown from strength to strength. There are also the Pan-Pacific and Pan-Kids Championships which are smaller events. The Pan Jiu Jitsu Championships are gaining exposure for their high level of competition and they have also produced World Champions over the years.

World Professional Jiu-Jitsu Championship (World Pro Cup) : One of the newest competitions to be added to the curriculum, this UAE based tournament gathers the top competitors in the world through a series of trials held in most continents. It also has the advantage of awarding a large prize money to it’s contestants.

Brasileiro de Jiu-Jitsu (Brazilian National Championship): One of the oldest and the most prestigious competition still held in Brazilian soil. The “Brasileiro” is a big opportunity for some of jiu jitsu’s elite to showcase their skills, especially those that cannot get a visa to enter the USA where the Mundials are held.

European Open Championship : The best chance European “Jiujiteiros” have to showcase their skills to the broader public, this event is held in Lisbon, Portugal every year in January and it marks the opening of the CBJJ/IBJJF calendar for the year.

UAEJJF GRAND SLAM (UAEJJF): Established in November 2012, the UAEJJF is the official authority for Jiu-Jitsu in the United Arab Emirates. The Federation has implemented policies to help develop the sport of Brazilian Jiu-Jitsu in partnership with various government entities and educational organizations. The UAEJJF holds multiple events per year that feature both amateur and professional grapplers from around the globe. Athletes can earn points at regional qualifying events to win travel and accommodation packages for the Abu Dhabi World Pro.

Abu Dhabi Combat Club (ADCC) Submission Wrestling World Championships : Not made specifically for Jiu Jitsu, it is the largest and most prestigious submission grappling event on the planet held every two years. BJJ practitioners have been the most successful style within the ADCC rule set. Entry to the ADCC Championships is done by winning the Trial events held around the world or by invitation (usually by winning or placing in previous years events). The ADCC Championships is considered the World Championships of the No-GI or Submission Grappling community, holding higher prestige than the IBJJF No Gi Worlds. It holds the same prestige as a Mundial World Championship does for the Gi. The winner of the ADCC Championships is considered the best NoGi grappler on the planet.

Professional BJJ/Grappling Competitions : Outside of the ADCC Submission Wrestling World Championships there are also many other Professional Grappling events gaining critical acclaim and exposure. Some of the better known events over the years are the Eddie Bravo Invitational (EBI), Fight 2 Win, Submission Underground, Polaris Pro Invitational, and the Kasai Pro. These are events are generally considered Superfight events though some do have mini tournaments. The athletes in these events are paid to compete and fight to win prize money which is different to the amateur events where competitors pay to compete.

The Brazilian Jiu Jitsu (BJJ)/Submission Grappling Rules:

The rules of Brazilian Jiu Jitsu are not simple; in fact, refereeing has been a touchy subject because of this over the years. In order to leave the sports essence intact while trying to protect its competitors from serious risk there have been many unconventional rules added to the rule’s manual over the years. Different tournaments also may apply different rules (as we see happening with the World Pro Cup and the ADCC). The basic concept behind the rules of Jiu Jitsu is, if you advance/improve your positioning you get awarded points, if you force your opponent to tap (give up) due to a choke or joint lock pressure you immediately win the contest. If you attempt to advance a position or perform a submission but are unsuccessful you are awarded an advantage. If you do something illegal, you are given a penalty (penalties can also award points to your opponent as they are accrued). A severe or intentional penalty will get you disqualified from the match and in a competition you will not receive a medal even if you would have placed.

The Main Points Are (IBJJF) :

“ Queda ” – Throw or Takedown : If both challengers are standing, and one initiates and succeeds at taking the other to the mat, he is awarded 2 points.

“ Raspada/Raspagem ” – Sweep: If your opponent is within your guard (any kind of guard) and you invert the position (with you landing on top and your opponent on the bottom) you are awarded two points if you can hold the position.

“ Passagem de Guarda ” – Guard Pass : If you are inside your opponent’s guard and manage to escape that position, still maintaining top position, you have improved your position and therefore are awarded 3 points. The exception is if you pass the guard, but your opponent goes to the Turtle position, then you are awarded an a dvantage.

“ Pegada de Costas ” – Back Control : Regardless of where you are, if you manage to take your opponent’s back and place both feet around the inside of your opponent thighs (hooks), controlling him that way, you are awarded 4 points (you will need to place the hooks, body triangle will not score points in IBJJF rules).

“ Montada” – Mount : On top position with both legs around the opponent’s torso with knees on the ground, 4 points. You can trap one arm under your legs while on mount and receive a score but cannot have both arms trapped under your legs. The person on the bottom can be on their back (mount) on their side (side mount) or on their stomach (back mount). Back mount is different to Back Control as there are no hooks. All these mount positions will score in competition.

The duration of bouts are:

Adult White belt division are 5 minutes.

Adult Blue belt division are 6 minutes.

Adult Purple belt division are 7 minutes.

Adult Brown belt division are 8 minutes.

Adult Black belt division are 10 minutes.

Masters’ divisions are 5 minutes.

Junior and Juvenile divisions are from 2 to 5 minutes.

The opponent with the most points at the end wins the fight if there is no submission.

Important Figures in Brazilian Jiu Jitsu’s (BJJ's) History

Jiu Jitsu has not lacked charismatic and meaningful people in its history, here is a snapshot of some important figures in chronological order:

Carlos Gracie: The founder of Gracie Jiu-Jitsu, Carlos was the visionary behind the movement that became the sport of Brazilian Jiu-Jitsu. Carlos opened the first Gracie Jiu-Jitsu school and taught Jiu-Jitsu to all his brothers.

George Gracie: The Gracie family’s first champion, George fought in several different styles (Jiu-Jitsu – with kimono), Luta Livre (submission grappling), Wrestling, and Vale Tudo (no holds barred). He fought for over two decades but broke free from Carlos and Helio’s team and even competed against them at the end of his career.

Helio Gracie : had his first no holds barred fight in 1932 when he was 18 years old – a win by choke within a minute. Helio placed his career on hold for 12 years, starting in 1938, during his physical prime due to personal reasons. He returned to run the Gracie school and also to compete, having two of his toughest career defeats in this second career turn (Santana and Kimura), but also one of his proudest wins (against Kato).

Pedro Hemeterio : One of Carlos Gracie’s most prolific students, the man from the Ceará region of Brazil fought and defeated numerous competitors in the name of Gracie Jiu-Jitsu. He would also help develop the sport in the state of Sao Paulo in the 1950s.

Carlson Gracie: The son of Carlos Gracie was indeed one of the sports’ greatest icons both competitively and as a coach. He raised the bar of Jiu-Jitsu competing for several decades, while being a visionary coach. Carlson was the first Gracie instructor to have group classes rather then the one-on-one style of coaching utilized by his predecessors, and his team would become one of the strongest in both MMA and BJJ in the 1970s, 1980s, and 1990s.

Oswaldo Fadda: Was one of the first coaches outside Rio de Janeiro’s “Zona Sul” (wealthy area) leaving behind one of the strongest non-Gracie Jiu-Jitsu lineages in the country with links in teams such as Nova Uniao, GF Team, and many others.

Osvaldo Alves : He had a strong Judo pedigree which helped raise awareness of this aspect of grappling amongst the Gracies. His technical knowledge was of great importance, and his close contact with Reyson and Rolls Gracie in the 60s and 70s would help further develop the sport towards a more encompassing grappling style. He has also taught several BJJ world champions.

Ivan Gomes: One of the first “Vale Tudo” men to cross-train in different martial arts, Ivan was a fierce competitor that helped elevate the Jiu-Jitsu name in NHB. He was considered Carlson Gracie’s toughest opponent by Carlson himself. The two would open a BJJ academy together years after their clash.

Rolls Gracie: The big name of the decade and one of the biggest names in the sport, period. His ideas on cross-training in Judo, Wrestling, and Sambo were visionary at the time, and they helped set the pace of the sport in the right direction while also developing it technically. He was a tremendous competitor and the family’s champion during the 70s.

Rolls’ lineage has left its mark and is one of the strongest in the world with Alliance, Gracie Barra, Checkmat, Atos, and Brasa all spawning from his students. The Gracie’s death came very prematurely and his relevance could have been even bigger if he had lived until old age.

Carlos Gracie Junior: After the death of Rolls Gracie, Carlinhos took the helm of his academy; he would later launch a Gracie Academy in what were the outskirts of Rio de Janeiro (today a famous and trendy neighbourhood of Barra da Tijuca). This team would become one of the juggernauts of BJJ from the 1990s onwards. Carlos Gracie Jr also became the president of Jiu Jitsu’s federation and really put Jiu Jitsu’s name on the map at an international level.

Rickson Gracie : The Gracie family stud in the 1980s and for the most of the 1990s, Rickson is famed for his invincible record. After the death of Rolls Gracie left a big hole in the family and the sport, Rickson was of tremendous influence, keeping the flame alive while bringing the sport’s awareness in other parts of the world such as Japan and the United States.

Marcelo Behring: The legendary Rickson Gracie disciple was a tremendous student of the game, being considered throughout his career as the #2 ranked fighter in Brazil (pound for pound), second only to Rickson Gracie. Though his death was a tragedy to the sport, his legacy lived on and the wealth of knowledge he brought to Sao Paulo helped develop the sport in that region (which is today arguably the strongest in the world when it comes to BJJ).

Ricardo De La Riva: A creator and developer of positions, De La Riva was one of the strongest competitors of his generation who heavily contributed to the technical development of BJJ. The De La Riva guard is named after Ricardo and one of the most popular guards in today's competition.

Fabio Gurgel: The leader of the Alliance team was one of the strongest competitors of his generation; he was also of great importance to BJJ with his win over Denilson Maia at the Jiu-Jitsu vs Luta Livre challenge. In the 1990s Gurgel was a fierce competitor, defender of Jiu Jitsu’s honour in NHB as well as a founding member of one of BJJ’s most important schools, Alliance. Some well known students of Fabio Gurgel are Cobrinha , the Langhi brothers, Lepri , Faria , Gabi and Marcelo Garcia , Peinaldo amongst many others. Fabio Gurgel excelled as a coach with over 50 World Champions under his tutelage.

Main Competitive Achievements :

4x World Champion (1996, 1997, 2000, 2001)
3x European Champion (2007 and 2009 in senior 1 Division, 2010 in Adult Division)
Brazilian National Champion (1996)

Royler Gracie : Already an important figure of Jiu-Jitsu in the 1980s, Royler was one of the best Gracie champions ever produced at the sport of BJJ, setting the record for World Championships and ADCC gold medals during his heyday. Royler was the first king of the featherweight division and the first truly dominant BJJ’er in the new CBJJ/IBJJF era.

Royce Gracie: Royce probably brought more awareness to Jiu-Jitsu then anyone on the planet. His wins at the early UFC’s put Jiu-Jitsu on the cover of most martial arts magazines in the world.

Wallid Ismail: The Carlson Gracie champion made headlines numerous times throughout the decade. His wins over Gracie family members Ralph, Renzo, and Royce helped put his name and the name of his academy on the map, but it was his back and forth antics with Ryan Gracie really kept the press working overtime. Wallid was also one of Carlson Gracie’s most loyal students.

Roberto Correa/ Nino Schembri / Roberto Magalhaes : 3 very important figures for Jiu-Jitsu all from the Gracie Barra academy, all 3 were world champions; however it is in the development of the technical aspect of the sport that they will always be remembered. Correa is regarded as the father of the half guard, having helped develop that position tremendously. Schembri also developed several important positions from the guard and will always be remembered as one of the sports most creative fighters, while “Roleta” Magalhaes developed the inverted guard (today also called tornado guard), another important position that came as a true puzzle when it was first introduced in the competition circuit.

Tererê : The first major star in sport Jiu-Jitsu born in the favelas (Brazilian slums), Fernando was the embodiment of class struggle in Brazil. The flamboyant black belt under Alexandre Paiva was one of the biggest stars at the turn of the millennium, using a very innovative and athletic style, which set the gears in motion for modern-day jiu-jitsu.

Saulo Ribeiro /Xande Ribeiro: The Ribeiro brothers together have 11 world BJJ gold medals and 4 ADCC first spots; they have competed and won against the best fighters of their generation. They have also developed a fair share of interesting black belt talent through their academy in California.

Marcelo Garcia : A BJJ phenomenon, this multiple-time world champion in Jiu-Jitsu has proven his worth numerous times with and without the gi. His charisma has also gathered a legion of fans around him, and he is regarded as one of the most talented fighters to have ever competed in BJJ. Marcelo was famous for his amazing arm drag and back takes. Though he was talented at many submissions, the rear naked choke will always be what he is best remembered for. In his day he was the giant killer of BJJ.

Ronaldo Souza : Anther amazing competitor that came from the city of Manaus (like the Ribeiro Bros), “Jacare” as he is known annihilated his opposition before turning to MMA.

Roger Gracie : There is only one Roger Gracie and in BJJ there are no adjectives that can quantify this man’s greatness within the sport. The number of titles could speak for themselves, but the emphatic fashion with which he managed to pull off his wins is of tremendous significance. If it has been said that there was a time before Rolls Gracie and a time after Rolls Gracie, the same can be said about Roger Gracie.

Carlos Machado : 8th Degree Red & White belt. Oldest of the five brothers. While in Brazil, he successfully competed and was champion for 10 years straight in competition at the State and National level which at the time was equivalent to the Worlds as BJJ had not spread to the masses yet. He competed and won against many of today's top founders of BJJ teams. He believes BJJ is the greatest addition to modern martial arts. Carlos was teaching in America as early as 1990. In April 1994 he moved to Los Angeles, California. There he met martial arts movie star Chuck Norris, who was instrumental in promoting Brazilian Jiu-Jitsu and the Machado family. Since then, Mr. Norris has been one of the greatest advocates of Machado Brazilian Jiu Jitsu. Carlos Machado has been involved in competition, winning the Pan American of Brazilian Jiu Jitsu (97/98), he also won several super fights in the U.S. (U.S Open 98/99), he competed in ADCC with a broken foot and still placed and earned the award of fastest submission in 1998, and the World Master's Championships (2000) in two weight divisions (middle weight and open class). After an impressive 34 year competition career he retired from the competition arena winning the Worlds. He has gained recognition as one of the most accomplished Coaches in the BJJ world.

Carlso Machado is the Coach of Chief Instructor Elvis Sinosic.

Rigan Machado : 8th Degree Red & White Belt. Third oldest of the five brothers. From the age of 14 through 21, Rigan won the Brazilian National Championships every year and in every belt division. While in Brazil, he successfully competed and was champion for 10 years straight in competition at the State and National level which at the time was equivalent to the Worlds. Carlos Machado was awarded the first black belt under Gracie Barra founder Carlos Gracie Jr. and is one of the original teachers who taught in the garage of Rorion Gracie in the early days of Brazilian Jiu Jitsu in America. He also trained with his other cousins such Rickson Gracie, Rorion Gracie, Rillion Gracie, his uncle Carlos Gracie Sr, and his brothers. At one point in 1986, he even publicly competed against Rickson Gracie at a Jiu-Jitsu competition in one of the earliest public matches between members of the family.

He is widely regarded as one of the top competitors in Brazilian Jiu-Jitsu history. He also competed and won many tournaments in judo, sambo, and wrestling to demonstrate the effectiveness of BJJ.

Jean Jacques Machado : 7th Degree Red & Black Belt. Fourth oldest of the five brothers. He held the Rio de Janeiro Jiu-Jitsu State Championships Cruiser Weight Champion and Brazilian jiu-jitsu National. Jean Jacques Machado was born in Rio de Janeiro, Brazil and suffered birth defects resulting from amniotic band syndrome, which left him with only the thumb and the little finger on his left hand. Despite this congenital problem, which directly affects the skill of gripping, he began his Jiu-Jitsu training over thirty years ago and dominated the competitive arena of Brazilian Jiu-Jitsu in his native country, capturing every major title and competition award from 1982 through 1992. He successfully competed and was champion for 10 years straight in competition at the State and National level which at the time was equivalent to the Worlds.

In 1992, Machado arrived in the United States where he continued competing successfully. He then won the following championships: Black Belt Super Challenge Championships 1998 and 2000, Abu Dhabi Submission Wrestling World Championships 1999 - 66–76 kg Division Gold Medalist, Most Technical Fighter Award, 2000 - 66–76 kg Division Silver Medalist, 2001 - Absolute Division Silver Medalist, Best Match Award, Fastest Submission Award, 2005 - Superfight Runner Up.

Leonardo Vieira (Leozinho) : Stuck in between two decades (90s and 00s), Leo Vieira was one of the most exciting lightweight/featherweights the sport had the pleasure of celebrating. Similar to Tererê in bringing a more dynamic game to the mats, Vieira is also known as an innovator, using high-level wrestling and a more creative approach to guard-passing, breaking barriers for the passing of the decade that succeeded him. Leozinho would also be the man behind one of the top jiu-jitsu teams in the world, Checkmat, a team he co-founded with his brother Ricardo Vieira.

Rafael Mendes: The Atos standout really made a mark as the most dominant featherweight of his generation, establishing that status at the age of 20. He also developed (alongside his Atos camp) several positions, being the 50-50 guard the most significant.

Rodolfo Vieira: Arguably the most exciting jiu-jitsu athlete of his generation, Vieira brought a superb style with violent takedowns and aggressive guard passing, always with the submission in his sights. Vieira will forever be remembered as one of the finest guard passers with the gi, in this sport, a style he used to bring the GF Team into the spotlight at a global level.

Leandro Lo: the former Cicero Costha student was the first athlete to break Saulo Ribeiro’s record of IBJJF World titles in different weight classes (5) — light, middle, medium-heavy, heavy and open weight, a 20-year-old record Lo broke in 2020.

Marcus Almeida (Buchecha): Much like the aforementioned Roger Gracie, there will be a time before Almeida and after. Buchecha re-wrote the history books by winning 6 IBJJF World Championship open weight titles, bulldozing, and doubling over the previous record set by Roger of 3 open weight titles in the black belt division. Almeida was also one of the most physical grapplers ever seen in the sport, mixing tremendous size with speed and athleticism.

Gordon Ryan: Another “once in a lifetime” grappler, Ryan broke the established convention that, to succeed in the No-Gi, an athlete needed to train with the Gi. Ryan pushed the no-gi envelope tremendously, using his popularity to raise awareness towards the submission-only movement happening in the United States after 2015. Ryan also dominated the ADCC tournament by going “back to basics”, using a classic style of jiu-jitsu, focussed on groundwork when so many athletes were turning towards a more wrestling-centric style to compete in the famous tournament. Gordon Ryan is considered the Greatest No Gi Athlete of all time winning nearly every single Professional No Gi Grappling event around. His highlights are IBJJF NoGi Weight and Absolute Champion, ADCC World Champion in 3 Weight division, 88kg, 99kg and 99+kg divisions, the Absolute division and Superfight division defeating Andre Galvao (who held 6 Championship titles and was considered the greatest ADCC champion prior to his defeat by Gordon).

Conclusion

Brazilian jiu-jitsu is one of the best martial arts everyone should learn. So, when do you plan to start BJJ training?

A Message from the Founder of Brazilian Jiu-Jitsu (BJJ), Carlos Gracie

Jiu-Jitsu constitutes the natural defence the weak person disposes of against the strong person. It is a sort of leveling process through which brute force, confronted and dominated by the wise application of rational mechanics, is led to admitting that the human being, usually taken as a body endowed with a soul, should actually be deemed a soul that happens to reside in a body. This, however, no matter what our philosophical or religious orientation is, must never mean disregard or lack of attention towards the body we use in this world. We don’t understand, really, how, in order to reach wisdom, love, or in order to adore and serve God, respecting His laws, it can be necessary or possible to harm one of His most beautiful and perfect creatures.

If it is true that the disharmony in our thoughts and feelings can generate physical harm, it is no less true that the care we take with our body reflects not only on that body, but also on the mental health we all need to achieve a harmonious, happy life.

Of course, one doesn’t need special abilities to master certain resources of Jiu-Jitsu, which allow us to defend efficiently. Let us not forget, notwithstanding, that, no matter what we look forward to, we will always have better chances of reaching it if we use our greatest spiritual and physical possibilities. Jiu-Jitsu, which cannot escape that peremptory rule, is nothing but its application in self-defence. Being, further, a sport, and indeed one of the most complete, how could it possibly turn its back on physical preparation?

Without health, in its whole meaning, there can be no complete happiness. Very often, however, instead of studying the laws we must respect in order to avoid diseases, we are more concerned about what is the proper medicine or process for repairing the consequences of our ignorance or conscious infractions.

It is illogical for man, who is the most perfect being to inhabit Earth, to have a shorter life than that of other animals. We are among those who fiercely believe we should live more than any irrational being. Therefore, if we compare the current average duration of the human life to that of the parrot’s, we don’t understand why, when one of us decides to live a hundred years, it is something so extraordinary. Imagine if, like an elephant or turtle, one of us happened to live until the age of two hundred!

However, as we see it, all that would be very normal if, throughout generations, with strange perseverance, we hadn’t been driving away from the natural laws.

Among other explanations, for instance, is nutrition. What do we really know about how, when, how much and what to eat in harmony with natural laws?

But let us stop here before, my dear reader, your tolerance goes away completely and you, with justifiable irony, ask: “And, by the way, what about Jiu-Jitsu?”

You are partially right. Due to the fact that it is, however, a difficult – if not impossible – task, in its amplitude, we won’t neglect our duty of warning you that hoping to learn, exclusively by means of reading, the secrets of this traditional art of defense and attack is as efficient as studying singing by mail.

To you, friend and reader, my sincere thanks, and we’ll see each other again. If I didn’t succeed in pleasing you, at least I hope I didn’t totally disappoint you.

~ Carlos Gracie

Founder of Brazilian Jiu-Jitsu

To find out about Brazilian Jiu Jitsu (BJJ) at Kings Academy click here: BJJ at Kings

If you’re interested in doing Brazilian Jiu Jitsu (BJJ) at Kings Academy you can contact us here: Contact Us or you can book a week free trial here : Free Trial

Kings Academy of Martial Arts is the premier Martial Arts Academy Servicing Liverpool and Greater Western Sydney with classes in BJJ (Brazilian Jiu Jitsu), Muay Thai, Boxing, Wrestling and MMA (Mixed Martial Arts).

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Learn about Muay Thai

elvis@kingsacademy.com.au (Elvis Sinosic) — Tue, 01 Jun 2021 07:15:52 GMT

Muay Thai is a combat striking art that originated from Thailand. Muay Thai is widely considered to be the most effective striking martial art in the world.

Learn about Muay Thai

“One World – One Muaythai”

To find out about Muay Thai at Kings Academy click here: Muay Thai at Kings

A comprehensive look at Muay Thai history, training, and competition

Muay Thai is a combat sport, which is also be considered a martial art. Muay Thai is similiar to Kickboxing, often called Thai Boxing, but incoporating more skills. It is a striking art that originated from Thailand. Muay Thai is widely considered to be the most effective striking martial art in the world. It is known as the ‘art of eight limbs’, this refers to the body parts used whilst training in Muay Thai, the hands, elbows, knees and shins.

Muay Thai is great for self-defence due to its nature of teaching practitioners how to effectively use the body as both a defensive and offensive weapon. The word ‘Muay’ can be translated to ‘boxing/combat’, therefore also giving it the name ‘Thai boxing’. Nowadays, due to the rise of mixed martial arts (MMA), many MMA fighters choose to train in Muay Thai to help improve their stand-up skills for fights.

Governing Bodies

World Muay-Thai Council (WMC) - The WMC is the authoritative body for regulating professional Muaythai, both in Thailand and around the world. The Council has been charged with the responsibility for the expansion of Muay Thai worldwide. This involves supporting youth interest and athletes to learn the skills of Muay Thai and to assist in the pursuit of excellence in the art. Its overriding objective is to maintain and promote excellence in the art of Muay Thai – as a cultural art form, self-defence, fitness, competition or simply as a way of life.

International Federation of Muaythai Associations (IFMA) – The IFMA works with the WMC as the IOC recognised International Federation of Muaythai Associations which was set up to take Muay Thai to the Olympic mainstream. IFMA ensures that amateur Muaythai finds its rightful place in the world sporting community and allows the athletes to make a healthy transition from amateur to professional all the while being protected against all possible negative influences when it comes to making career choices. The WMC is also in full support of the IFMA Code of Ethics, its entourage and its Athletes’ Career Program.

The IFMA Muay Thai Constituation

Muaythai, also known as the science of eight limbs, is a unique combat sport and martial art form. Participation in Muaythai is a human right, IFMA’s Mission and Vision states, that everyone, wh o chooses to, must have the possibility of participation without discrimination of any kind, and in the spirit of solidarity all are welcome to pr actice and participate in any form or aspect of the sport.

Muaythai is an art form, which has existed for over 1000 years and is more than just a martial art. Its five main pillars – the fair play, excellence, respect, honor and tradition are not only the themes on which our Code of Ethics is based, but a way of life. Blending sport with cultural exchange and education is the platform of both Muaythai and the Olympic Movement

Let’s Start at the Very Beginning

“Everyone starts at the beginning of the road.” – Tayeb Salih

“The Journey of a thousand miles begins with a single step.” – Lao-Tzu

“The expert at anything was once a beginner.” – Helen Hayes

What is Muay Thai? (A Brief History)

Muaythai has been a part of Thai history and heritage for hundreds of years, as with most traditions from ancient times. Many different versions of the history of Muaythai exist, but all sources agree that Muaythai was the primary and most effective method of self defence used by Thai warriors on the battlefields of conflicts and wars that occurred countless times throughout the history of the nation now known as Thailand. During this time, a warfare manual named “Chupasart” was written. This manual emphasised the martial uses of each body part. The underlying philosophy of this manual implied that fighting was more than the use of weapons, but most importantly, should engage total commitment from mind, body and soul.

The first known practice of Muaythai as a “sport”, off and away from the heat and chaos of the battlefield occurred during the reign of King Prachao Sua (1697-1709 A.D.). With a great love of the combat art he often fought incognito in local village contests, often beating the local champions. When the nation was at peace, to keep the army busy he often ordered them to train in Muaythai. It was from this that loosely organised competitions started sprouting up around the country.

In 1774, the legendary Nai Khanom Dtom made Muaythai famous for his battle against a group of Burmese while he was a prisoner of war in Burma. He was captured when the Burmese ransacked and burnt Thailand’s ancient capital Ayuddhaya. He legendarily defeated ten of Burma’s best boxers when, without pause, he took them on one by one through a battering and bruising contest. He illustrated one of the most favourable elements in Muaythai, an indomitable will to win for honour and willingness to face any odds. This can be summarised as: “Nothing can stand against you except yourself”.

The army has fostered Muaythai. Soldiers have trained and used Muaythai techniques for as long as there has been an army in Thailand. For the military, it has always had use for the close combat fighting skills, the martial art of the battlefield. When a Thai soldier fights hand to hand he uses Muaythai. But then so does every Thai person, male or female. Watching it, learning it, and copying it is a part of Thai childhood. Muaythai soon became a favourite sporting pastime for people from all walks of life, with training camps being established all over the country.

In the early 1930s, Muaythai was officially codified, with rules and regulations being created and introduced into the sporting world, to make Muaythai an international sport of the early 20th century and a safe ring sport. Round contests were introduced along with eight divisions based on international boxing. Queensbury rules boxing gloves replaced the rope bindings on the fighters’ hands.

With a century’s long history, Muaythai has progressed and is now recognised in many countries worldwide, creating a new era of a proud world history. In recent years Muaythai, both amateur and professional, has swept across the world like wildfire and developed into a premier ring sport – a fighting art with no equal in terms of unarmed combat and spectator appeal, as well as being a form of self-defence and a fitness programme.

The Wai Khru

Origins and Explanation of the Ritual – Wai Khru Ram Muay

Wai is an action of Thais to show respect to others by putting the hands together like in prayer. Khru means teacher. Ram means dance in the old Thai traditional style. Muay means boxing.

The fighter performs the Wai Khru by circling the ring three times before kneeling and bowing three times as a sign of respect to God and man. He also bows to Buddha (traditionally) to ask for protection for himself and his opponent and for an honourable fight.

In Muaythai competitions, the art of the Wai Khru ritual a basic one. It is conducted to pay respect to the instructors, the opponent, and the spectators. The effectiveness of the ceremony is to demonstrate the gentleness and graciousness in the controlling of the body and the mind.

The fighter then performs the Ram Muay, whose simple movements demonstrate a fighter’s control and style. Each fighter performs the Ram Muay on each side of the ring to demonstrate his prowess to the audience. The Ram Muay is a personal ritual, ranging from the very complex to the very simple, and often contains clues about who trained the fighter and where the fighter is from.

The practitioner may wear a headband called a Mongkhon and armbands known as Pra Jiad and also an amulet during the ceremony, and the Ram Muay may be accompanied by music. The Mongkhon is unique to Thai boxing and not worn in Cambodia or Burma.

Is Muay Thai training for Everyone?

Just a few decades back, the only people training Muay Thai were competitors. Lean, mean, fighting machines, covered in tattoos. Or at least, that was what most people pictured in their heads when they thought of Muay Thai fighters.

With the rise of mixed martial arts (MMA), and also the middle class, the paradigm shifted. People started to discover the benefits and fun of training in Muay Thai and now Muay Thai gyms are now established all around the world.

So, yes, pretty much everyone. If you can see, stand, move your limbs, jump and run, you will do just fine. No special ability is required to train in the art of Muay Thai.

Is Muay Thai Dangerous?

This question gets asked a lot. As a full-contact competitive sport, Muay Thai is notorious for being one of the most violent. Fights play out like a game of survival and black eyes, broken noses, bloodied faces are all part and parcel of a fighter’s life.

These are, however, carried out under a controlled environment with referees to enforce rules and stop the fight when necessary. There are certainly health risks associated with a professional fight sport and to a lesser degree in amateur events, but rarely life-threatening.

A majority of modern Muay Thai practitioners do it purely for fun, fitness, health and social purposes. Even so, injuries do happen from time to time during training/sparring due to mistimed kicks, over-exertion, repeated impact and accidental contact.

But! These are usually mild and can be recovered from, usually in little time. To answer the question directly, yes, it is a little bit dangerous but isn’t it part of the allure of the sport? If it wasn’t just a little bit risky, would it really be an effective combat sport or martial art?

What are the Benefits of Muay Thai?

Let’s look at the benefits that you can gain with regular and consistent Muay Thai training.

Improves Fitness

This was the most obvious benefit you can gain. You can’t help getting fitter when training in a martial art as demanding as Muay Thai. Your stamina improves, you have a lot more energy to carry yourself throughout your day. You will get more muscular (tone up) from the additional strength and conditioning training. You’ll get fitter, stronger, faster, and healthier with regular hard training.

Stress Relief

Muay Thai training can be a de facto stress management system. There are days when you feel down and the first thing that comes to mind is always “Muay Thai”. Everything about training makes your heart smile: from the kind instructors to your awesome gym mates, the scent of your gym, to the grunts and heavy hitting sounds that fill the gym. It’s all part of the culture and friendships developed so that you look forward to coming every time.

But nothing works as well as getting completely exhausted from training to fill your entire being with a sense of joy and accomplishment. A thorough workout such as Muay Thai never fails to send a rush of endorphins that keeps you feeling relaxed after a great session.

The improved quality of your sleep from working out hard also helps to keep your energy up throughout the day. You can’t help crashing out after a good hard Muay Thai training session. So not only does it make you look good, Muay Thai makes you feel good too!

It’s great for Self Defence

Muay Thai is one of the most effective martial arts systems for self-defence. It is a striking art with roots in unarmed combat created for military use on the battlegrounds. The techniques were designed to inflict pain to the enemy and for self-defence. They are practical, easy to learn, and effective having been tested in centuries of battles.

Check out our Blog on why Muay Thai is great for Self Defence:

https://www.kingsacademy.com.au/why-muay-thai-is-great-for-self-defence

Builds Mental Strength

Muay Thai training is tough and will push you to your limits. You can either give up in the midst of training or you can stretch yourself and summon every last ounce of energy you have to push till the end. And the latter, is how training Muay Thai builds mental strength with some push from your trainer and partners.

Session after session, day after day, you just keep raising the bar for yourself. This continual process helps you to develop more focus and grit that translated to improved productivity in work and life.

This newfound resilience will make you wish you had started training Muay Thai at a younger age. Better late than never. Get started while you still can!

Widens Social Circle

There is a strong sense of camaraderie at the Muay Thai gym which makes it one of the best places to make new friends.

You share a common interest, and you are all working towards a common goal of improving your fitness or Muay Thai skills. Once you start Muay Thai, you will gain friends of all ages and backgrounds, many of whom you can forge deep friendships with, due to your common love for Muay Thai. These friendships will also motivate you to turn up to training consistently because you won’t want to let your friends and training partners down by not showing up.

Preparing for Your First Lesson(s)

“If we wait til we are ready, we’ll be waiting for the rest of our lives.” – Lemony Snicket

There are two schools of thought when it comes to learning new things: You can either prepare for it or just dive in and let everything sort itself out. With Muay Thai, its’s best to go with the latter. Despite a severely poor state of fitness, just simply show up at each lesson, believing that the training will get you stronger. No need to “get fit” before you start because doing the training will get start to get you fit from the first day.

Can I train Muay Thai at Home?

Training on your own when you start out, is not the best decision to make. That’s not to say that it’s impossible to self-learn but without proper guidance, it is easy to pick up bad habits, poor form and incorrect techniques.

Having someone to correct your form during bag work or pad work is vital. Even a martial art genius like Bruce Lee started out training under Kung Fu masters. Having someone guide you while you are training is invaluable. Just small adjustments are needed. But every little bit counts and helps improve your skill step by step.

There are also other parts of training in a gym to consider. There is the social aspect, which can be a motivating factor in training. The power of the community can push us to train harder, reinforce the desire to practice and provide valuable support to newcomers. The community spirit and culture motivates you to be consistent and keep turning up. At home any distraction can pull you away from your training. There is also a proper learning environment with the right equipment.

Once you have been training for a while, you will be in a better position to consider training at home. With a heavy bag, a training partner to hold pads, and the drive to train on your own on a regular basis, this is a viable option. It’s a great way to supplement your training in the gym and make up extra sessions when you can’t get in. It would not be recommended for a beginner but once you have a some training behind you it’s another training tool to help you progress and reach your goals.

How to Find the Right Muay Thai Gym?

It all depends on what you are looking for and what your training goals are. People train Muay Thai for all sorts of reasons: fitness, self-defence, recreation, or to compete. Each of which requires an appropriate match to the right type of gym.

Choosing a gym also depends on your budget, and whether you need the add-ons like 5-star facilities, MMA classes, etc. that can end up costing a bit more. More and more Muay Thai gyms are diversifying and introducing other curriculum like BJJ to keep up with the times so if you are into MMA, there is no lack of gyms to choose from.

If you know anyone who trains Muay Thai, you can ask them about their gyms and what they enjoy about their training before making any decision. But here’s the thing: almost everybody rates his/her own gym highly! Why else would they choose it in the first place?

Most people would have done their fair share of researching to find the best gym possible so based on that, you can narrow down your selection choices.

You can then check out review sites (like Google, Facebook, etc), and Muay Thai forums for more opinions on the gyms. After reading a bunch of reviews, you should do a background check (i.e. Google) to see if the instructors and academy are legit.

If everything is looking good, call up for a trial session. Almost every reputable gym offers free or paid trial sessions and you should take advantage of this to check and compare a few gyms. But if the first gym that you go to hits you in the right way, that’s great too!

Some gyms are going to require you to sign for a full year’s worth of membership, while many others do a monthly subscription. If you are more comfortable with monthly fees even if it works out to be more than an annual fee, just go with whatever suits your financial profile.

Here’s a cheat sheet on the things to look out for before signing up:

Quality instructors : Motivational, a passion for teaching, solid fight experience, pad-holding skills. These are the qualities of a good trainer. Even with the best facility in the world, an unenthusiastic trainer is a deal-breaker.

Well-maintained facilities : A poorly maintained gym with tired equipment can be a potential hazard. For example, holes in the floor mats can lead to ankle or toe sprains. Torn leather on the heavy bags can also cause cuts. Look out for these signs of danger.

Hygiene : Cleanliness is an important factor because scrapes from training are open invitations to nasty bacteria in the sweaty gym environment. A clean environment is a healthy environment.

Convenient Class timings : Schedule is important because you can’t attend a class if the gym is closed during your free hours! Ask to see their timetable. Most good gyms will have daytime and evening classes (some may even have early morning sessions). Find the one that has the best timetable to suit your schedule.

Location : If your nearest fight gym is a 2-hour drive away, then there really isn’t a lot of options for you. If you live in a big city, there will be a good number of fight gyms so take this into consideration. The more accessible it is, the less reason you have to skip training. Finding a gym close to home/work is great but also keep in mind a close gym that doesn’t inspire you won’t keep you coming in for very long.

Culture : This is the atmosphere in the gym. The culture is determined by how the coaches interact with the students and how the students interact with each other. You want a good culture that inspires you to want to train. The sessions should be enjoyable, and everyone should be willing to help each other. There is nothing wrong with a competitive training environment if it’s still built about learning, sharing and improving together.

Basic principles and techniques of Muay Thai

Muay Thai was originally developed from war. The Thai people needed to be able to train their minds and bodies. Being able to master both elements will provide you with supreme confidence in whatever you do!

Self-discipline is also important in Muay Thai. It can be gruelling to regularly train in Muay Thai due to the intensity of training, so you must be committed to the art to really see improvements in your game.

There are many techniques in Muay Thai. However, when first starting the most important will be basic moves such as footwork, then kicks and punches. Moves that include knees and elbows are more advanced, so this will come with time!

There are many different levels now when it comes to fighting, due to the damage that can be caused by both knees and elbows, many amateur bouts won’t allow the use of them. Not many Muay Gyms use a ranking system, practitioners usually like to see how they have progressed by sparring and competing against others. But now days many gyms now having a ranking system in place to help those progress who may never step into the ring to fight. Major Muay Thai governing bodies have basic structure for progression and many schools implement it. Such schools often replace the traditional coloured belts of the martial arts system with coloured Muay Thai shorts, T-shirts or Prajiads (Muay Thai armbands).

The two key elements in Muay Thai are striking and clinching. We will look at some of the basic techniques in more detail:

Striking:

Hand strikes - This includes different punches that are also used in boxing such as the jab, the straight punch (backhand), uppercuts and hooks. The hands are important in Muay Thai as they can set up bigger scoring shots such as the kicks but can also cause devastation!

Elbow strikes – These are techniques where the point of the elbow or blade of the forearm are used to strike the opponent. They are used in close range and generally used in conjunction with grappling. They can be more devastating than punches and less likely to injure the striker.

Leg strikes - These strikes include kicks such as roundhouse kicks and teeps (push kicks). Roundhouse kicks are one of the signature kicks in Muay Thai. Practitioners will constantly be drilling the roundhouse kick and in the process be conditioning their shins. Roundhouse kicks can be thrown to the leg, body and head (leg kicks may not sound that bad but they are one of the worst trust me!) Teeps on the other hand are used like a jab is for a punch. They push away opponents and can set up other strikes. However, teeps thrown with power can also cause some damage!

Knee strikes – These techniques are where the point of the knee is used to strike your opponent. Like elbows they are used close up and generally in conjunction with grappling. The front or sides of the knees can be used and applied from different angles. When used properly they can be very devastating.

Grappling:

Clinch techniques - The clinch is important in Muay Thai. This consists of being able to control your opponent using movement and being able to strike them efficiently at the same time. This can be tougher and takes a while to practise. Clinches are a very big part of Muay Thai fights and is what sets them apart from the likes of kickboxing bouts.

Sweeps - This is where you use movements that allow you to floor your opponent without using a strike. This includes unbalancing your opponents and using force to drive them to the floor. This is effectively used in clinching and when catching an opponent’s strike (roundhouse kicks and teeps especially). This does not count as a knockdown, but a sweep scores well in a fight as it shows control.

There are many variations of these basic strikes that you will learn with regular practice!

Difference between Muay Thai and Kickboxing

Many people mistake Muay Thai and Kickboxing for the same thing, this couldn’t be further from the truth! Muay Thai has been around for a much longer period of time and has gradually developed into a sport.

Kickboxing is much more recent and was influenced by other martial arts. In fact, Kickboxing was highly influenced by the likes of Muay Thai. The Japanese martial artists who regularly visited Thailand saw the potential in the art to be a sport. But they knew that changes needed to be made for it to become popular in the eyes of the public.

Muay Thai was first perceived to be a brutal sport, which put many people off it. Therefore, the Japanese removed strikes such as elbows and knees which can cause disastrous damage such as cuts which can be gruesome to look at!

They also included their own martial art, Karate with a mix of Muay Thai to make it more appealing and brought in more martial artists to compete in their sport.

Clinches are also not allowed in most Kickboxing bouts. The referee will usually separate the fighters immediately. Whereas in Muay Thai, clinching is a vital part of the sport! Strikes such as knees are very common in clinches as they can cause serious damage. From this position fighters can also sweep their opponent to score points in a Muay Thai bout.

Kickboxing has a higher focus on strikes thrown such as punches and kicks, whereas Muay Thai has an emphasis on grappling techniques too such as the clinch and sweeps (plus including extra strikes like knees and elbows).

Muay Thai fights are also usually fought at a higher pace with opponents constantly trying to counter each other (watching a live Muay Thai fight is really a great experience!). Kickboxing can be similar to a boxing pace where fighters can be more tactical.

Here we can clearly see that kickboxing and Muay Thai are very different! Kickboxing techniques can be used in Muay Thai bouts, but you will also need a solid clinch game, especially at the higher ranks. Many mixed martial artists do decide to fight in both Muay Thai and Kickboxing bouts to improve their overall mixed martial arts ability.

Muay Thai Rules

There are a lot to the rules for Muay Thai and it’s best to go right to the source if you’re interested in competing:

https://muaythai.sport/muaythai-rules/

How to Prepare for the First Muay Thai Lesson

After you sign up or even before you start your search for the right gym, you might consider some physical preparation.

Muay Thai is a highly intensive sport. No amount of pre-training is ever going to be enough because you will be performing completely foreign moves that utilize every inch of your muscles. These are muscles that have been largely neglected in the daily course of life.

The best thing to do is just show up!

The only preparation you really need is to be prepared to feel absolutely wasted at the end of every class for the first few weeks. Expect wobbly legs, sore knuckles, a few bruises, and muscle soreness after each lesson.

That said, the endorphin rush you get after each hard training session is amazing. No matter how you feel before you walk into training you’ll always feel great when you walk out.

Equipment needed when you first start Muay Thai

When starting Muay Thai people usually wear a t-shirt and shorts. This is ideal as you don’t want to be wearing heavy clothes as you will start to sweat once you get into the training session!

Shorts are also ideal as they will allow you to kick with ease and be able to practice your kicking technique, which is vital for Muay Thai. Most Muay Thai schools will have their own T shirts, Singlets and shorts to represent the club. Make sure you support your club and show respect by wearing their gear if provided.

It is also common for Muay Thai practitioners to wear Muay Thai shorts. These shorts are higher up than your average shorts and have been designed to allow people to complete kicking and knee techniques with ease. They also allow the practitioners to cool off faster.

Once you have attended regularly for a few sessions and adjusted to Muay Thai training, you will need equipment for sparring! Usually, you won’t need much to spar, just gloves, mouthguard and shin guards (a groin guard is also optional and recommended for men) and head gear is optional.

This will allow you to put what you have learnt to the test. There are different levels to sparring depending on what you want to get out of it.

For example, you may just want to spar for self-defence, therefore sparring may be lighter. But you may be training for a fight where sparring will be harder to emulate a real fight scenario. You can get these items online for a mix of prices, alternatively your gym may know where you can purchase them too. Most good gyms will adjust the level of contact and sparring based on the skill and experience of the individual. The goal of sparring is to get better, not to win! (We’ll discuss Sparring later in this article).

Muay Thai Training

“Don’t quit. Suffer now and live the rest of your life as a champion.” – Ali

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee

“Your mind will quit a thousand times before your body will. Feel the fear and do it anyway!” – Anonymous

Muay Thai is not easy. Most of the movements are simple but training will exhaust you thoroughly. There’s a saying, “anything easy is not worth doing”.

What is Muay Thai Training Like?

No kicking of banana trees, no punching blind-folded, no meditating under waterfalls. Basically, none of movie stuff you see in Jean-Claude Van Damme’s Kickboxer.

These days, Muay Thai gyms are run by trainers of every level and experience imaginable. Back in Thailand, however, the fight camp style of training is executed in a similar fashion across almost all camps founded on time-tested formulas.

For most beginner and intermediate levels, classes run between an hour to 2 hours. Each session begins with running and skipping as part of the warm-up routine, after which you will be asked to perform a myriad of skills.

You will learn to execute basic techniques involving punches, kicks, elbow and knee strikes, and various blocks. These can be performed in the form of shadow boxing, partner drills, bag work, and pad work.

There will also be various strengthening exercises involved such as push-ups, sit-ups, squats and any physical routine that your instructors are able to conjure. Basically, a watered-down version of pro training.

We are all born with different degree of athleticism, but training to the best of our abilities can help us achieve the best possible. Muay Thai training is a lot about conditioning and drilling. To get good at it, it’s all about the grind. Just show up and train.

What to Expect for the First Muay Thai Class?

It is not unusual to feel nervous when you go for your first formal Muay Thai training. Now, if you have concerns of being weak, out of shape, or clumsy, you might be a tad more nervous and it’s perfectly fine. The hardest part for most people, in general, is to actually sign up and start training. But once you get past this stage, and going for your first lesson, you have essentially overcome the greatest challenge.

You may quickly realize how uncoordinated your body movements are, when asked to execute certain basic moves. Everyone expects you to suck so you don’t have to be too hard on yourself. Your trainers will quickly take notice and should typically pay you more attention to correct your techniques, making sure you are taken care of. Just follow what is taught, then control your breathing and have a great time.

Any Beginner Training Tips?

Here are some top tips that you can apply easily that will surely enhance your early experience in Muay Thai:

Run, Forrest, Run!

Straight-up running has been the most effective exercise routine to improve overall performance. Running will power up your endurance and stamina, and you will see results within a short period of time. It will provide you with a base fitness that you can build on in your Muay Thai classes. Running is a great compliment to training if you have time or when you can’t make it to class.

The best routine is to incorporate both long-distance running with sprint interval training. A great tip is to go for running tracks as the impact on the knees is lower.

It’s A Wrap!

Always wrap your hands. Wrist injuries are common among Muay Thai and boxing beginners because the soft bones and tendons of the hands take time to be conditioned. Hand wraps are your first and most important line of defence against hand and wrist injuries so don’t skip out on it.

Form

IMO, this is the most important thing to take note of. Many people start out over-enthusiastically with their fists of fury and football kicks only to end up with injuries.

Instead, start with light punches/kicks especially on the heavy bag or pads, and then slowly build up speed and power.

It is often said that “Pain is the best teacher”, and that instant feedback you get with a poorly executed kick is the best lesson. But do it too frequently and you may damage yourself.

Don’t rush it. Once you make correct form a habit, power and speed will follow naturally. Build up gradually for long term success.

Drink Up!

The adult human body is around 50-65% water, and it needs fluid in order to function. Muay Thai training is a powerfully effective body dehydrator.

Dehydration can result in some nasty effects such as headaches, impaired brain function and reduced endurance. Researchers recommend drinking at least 2 litres of water per day. Bring a bottle of water when you train and hydrate adequately. Most gyms will also have a drink fridge with a variety of electrolyte drinks for training and protein drinks for recovery after class.

Privates – One on One Training

Get private lessons to make sure your techniques are correct. Realistically, it is difficult for the instructor to focus on every single person in a group setting. That extra attention with a 1-on-1 is an invaluable way to make sure you are doing everything correctly. Sure, it’s a bit more expensive but just a session or two can make a huge difference. Use them as required to improve your form for grading or to help prepare for an upcoming bout.

Seek Advice

Don’t be afraid to ask for help from your gym mates. There is a chance they’ve faced the same obstacle as you at some point in their training. Why not take advantage of their experience.

At the same time, unsolicited advice puts some people off so unless you ask, many people will just keep to themselves and watch you wince when you smash your shin bone against the heavy bag.

If you are experiencing pain from kicking, or having difficulty with the techniques, asking your gym mates or instructors will help you to overcome the challenges.

Rest, Rest, Res t

Get sufficient rest. Inadequate rest and overtraining can lead to more or severe injuries. If you have a bad shin bruise, skip the kicking to avoid incurring impact on it that can aggravate the injury.

Instead, you can focus on boxing and upper limb training while you heal. Adequate sleep is also vital for muscle recovery. In fact, muscles grow not when you train but rather, when you rest.

If you aren’t resting enough, it’s hard to get stronger. There is a Chinese saying, “to rest is to prepare for a longer journey ahead”. Listen to your body and take a break from training when it needs it.

Most good gyms will have some sort of recovery options for their students such as Saunas, Ice baths, Hyperbaric Oxygen, or even Yoga sessions to help with your recovery after training.

Is Muay Thai Sparring Dangerous?

Well, not dangerous in the sense that it’s life-threatening but accidents do happen. It is, after all, a full-contact sport.

The objective of sparring is to practise techniques, hone your reflexes and sharpen your instincts. So, it is usually performed at about 50% power or less and with protective gear including mouth guard, groin guard and shin guards.

The trainers are also there to facilitate the sparring sessions to correct your techniques and keep things in check before tempers flare and gets out of hand.

If the prospects of getting hurt or injured during sparring worries you, you really don’t have to spar at all. Sparring is a personal choice in most gyms and most definitely not included as part of a beginner’s curriculum. Most gyms won’t let spar until they feel you won’t hurt yourself or your training partners.

You should ideally be training for at least a few months before sparring. In many gyms, students are allowed to spar sometimes only after 3-6 months of basic training.

On this note, if the gym expects you to start sparring on your first lesson with full power, you should be a little wary. This is not the norm, and definitely not safe or helpful. Pack your gear and run!

To learn more about Sparring check out our Blogs:

Learn about Sparring: https://www.kingsacademy.com.au/learn-about-sparring

Don’t be afraid of Sparring: https://www.kingsacademy.com.au/don-t-be-afraid-of-sparring

Who are the top Muay Thai fighters of all time?

The GOAT (Greatest of all time) question. Every fight fan has his/her own favorite fighter and many are greats in their own right, so it would be impossible to list all the greats. But some fighters have been celebrated more than other fighters of their era. Here are my personal picks of the top Muay Thai fighters you should know:

Samart Payakaroon : Perhaps there is no better candidate than Samart for the honor of being Muay Thai’s GOAT. Many consider him to be the “Muhammad Ali” Thai equivalent. He is adept with every Muay Thai technique and truly a king of the sport.

At the peak of his fight career, he transitioned to boxing and won the WBC junior featherweight title in the process. Proving his unparalleled ability in both sports.

Somrak Khamsing : Somrak is Thailand’s first Olympic gold medalist and hence a beloved figure in the country. Mad boxing skills, out-of-this-world Muay Thai moves, elusive and seemingly invincible like Neo in The Matrix, or Bai Mei in Kill Bill. Check out his fight videos and it becomes apparent why he is one of the top Muay Thai fighters of all time.

Petchboonchu FA Group : Muay Thai’s most decorated fighter in history with 14 belts of the highest level. Petchboonchu is the clincher par excellence and an aggressive knee fighter. Besides a set of iron lungs and indomitable will, he was a smart fighter who used the scoring system to his best advantage.

Saenchai : A living legend who continues to fight actively at the age of almost 40 and entertain fans around the world. Saenchai is the most technical fighter you will ever see. I would likened him to Bruce Lee, and the living embodiment of speed.

He may appear to be disadvantaged by his shorter stature but he makes up for it with gravity-defying moves and the most flexible kicks ever displayed in Muay Thai. Bar none, the most entertaining Muay Thai fighter to watch in the ring. If anyone in this era deserves the GOAT title, it would be Saenchai.

Buakaw Banchamek : The poster boy of Muay Thai. Buakaw is not necessarily the best Thai fighter but he’s certainly the reason millions of fans around the world started training in Muay Thai.

There is no doubt that he is the most well-known Muay Thai fighter of all time. He has built legion of fans around the world. His accomplishments certainly cemented his place in the sport’s hall of fame.

Conclusion

Whew! That’s a lot to take in. Hopefully you find the information here helpful and relevant to your experience. Have fun on your Muay Thai journey, train and have loads of fun.

Chok dee!

To find out about Muay Thai at Kings Academy click here : Muay Thai at Kings

If you're interesting trying out a Muay Thai class at Kings register for our Week Free Trial click here.

If you enjoyed this article please check out our other related blogs:

Learn about BJJ

Learn about Boxing

Learn about Wrestling

Kings Academy is the Premier Martial Arts Academy servicing Liverpool and Greater Western Sydney with classes in BJJ (Brazilian Jiu Jitsu), Muay Thai, Boxing, Wrestling and MMA (Mixed Martial Arts).

Ten Reasons to use Hyperbaric Oxygen Therapy

elvis@kingsacademy.com.au (Elvis Sinosic) — Fri, 21 May 2021 11:08:40 GMT

Hyperbaric Oxygen Therapy (or HBOT) utilizes concentrated oxygen to increase the amount of oxygen in the blood. The concentrated oxygen is absorbed through the skin and from breathing and goes directly into the blood

Ten Reasons to use Hyperbaric Oxygen Therapy

If you're interested in Hyperbaric Oxygen Therapy with Oxygen at Kings please read our FAQ

Hyperbaric Oxygen Therapy (or HBOT) utilizes concentrated oxygen to increase the amount of oxygen in the blood. The concentrated oxygen is absorbed through the skin and from breathing and goes directly into the blood. The superficial capillary beds get “supersaturated” with oxygen. This higher O2 level increases the circulation of blood. The oxygen nourishes cells and cleanses as it circulates. HBOT has lots of benefits, here are 10:

1.Cleansing & Detoxing

Cleansing and detoxing are some of the first benefits of Hyperbaric Oxygen Therapy. The increased oxygen improves your body’s natural cleansing process which in turn improves immune function, which is why oxygen therapy is a key component for any comprehensive cleansing program. Some medical professionals also believe that it can help the body detox itself from heavy metal poisoning mostly due to the increased oxygen that allows the brain to function better in regulating and repairing tissues as an immune booster.

2. Immune Booster

The benefit to immune function also has several other added extras to it. Oxygen therapy has been a long-time treatment for immune problems in Europe since oxygen inhibits the growth of bacteria, yeast, and viruses. People with diseases that are particularly hard on the immune system like hepatitis, HIV, herpes, shingles, Lyme disease, and several others, even flu, have seen dramatic reduction in symptoms.

3. Heals Wounds

Oxygen therapy can also help heal wounds and other conditions that often lead to deterioration of the body including diabetic wounds, pressure ulcers, skin grafts and flap, traumatic wound injuries, and brain and nerve problems like MS, Parkinson’s, epilepsy, and dementia. This is because our brain is especially sensitive to oxygen depletion, so if we increase oxygen, these symptoms of the conditions often improve.

4. Treats Nerve Pain

By treating the nerve issues, there’s another benefit of less nerve pain. People who have scar tissue, neuropathy of certain types, or even auto-immune diseases that attack the nerves like fibromyalgia, can see improvement in their symptoms. Though it isn’t certain, most medical doctors believe that this might be due to the oxygen stimulating conductive fibers that make the body regulate itself better.

5. Treats Scars

In helping with nerves and other functions, Hyperbaric Oxygen therapy also helps with scar tissue and skin imperfections as oxygen increases cell production and cell growth. It also helps stimulate increased blood flow to areas that may not get as much due to injuries. The combination of the effects allows the body to penetrate the scars with blood flow that allow it to heal better. For this same reason, we also see improvements to skin conditions that cause rashes such as psoriasis and eczema. At the same time, because of the cell production, it can generally make us look more youthful and feel younger.

6. Increases Energy

Oxygen therapy can also increase our energy. Most people who use hyperbaric oxygen therapy praise it as being refreshing and awakening for their mind, body, and soul. For this reason, many spas have added this to their packages as an extra benefit for their customers.

7. Encourages Better Digestion

This increase in energy also helps with metabolic problems. For people who are gaining weight, having a hard time losing weight, or issues from diabetes and insulin resistance, oxygen is a good treatment as it increases our body’s capability to breathe and digest appropriately. Meaning we get better nutrients that stimulate our body rather than shutting it down, which in turn helps our body to regulate weight appropriately.

8. Aids Athletes

The increase in metabolism and energy helps athletes train better. Triathletes and others have used the treatments for years as a way to regulate their heart rate, help them sleep better, heal better, and increase their speed and endurance.

9. Increased Focus

One other benefit of Oxygen Therapy is increased focus. It makes sense due to the benefits that oxygen shows for brain health and cell growth. By having more oxygen, our brains are functioning at a higher level and our bodies are responding better. It means that we not only react better, but think better.

10. Can Help Treat Cancer

Finally, while our bodies like oxygen, most cancer cells don’t. Oxygen therapy, therefore, has been used by holistic medicine as a treatment for cancer.

If you're interested in trying out a Hyperbaric Oxygen session read our Oxygen FAQ and then send us a message !

If you found this article interesting read this blog to understand why oxygen is so important for would healing .

Regards,

Oxygen at Kings

Oxygen at Kings is the Premier HBOT location in Greater Western Sydney and is located inside Kings Academy of Martial Arts and Services Liverpool and South Western Sydney

Ten Benefits of Hot Yoga

elvis@kingsacademy.com.au (Elvis Sinosic) — Fri, 21 May 2021 10:36:45 GMT

Benefits of Sweating It Out with Hot Yoga - Hot yoga has become a popular exercise in recent years. It offers many of the same benefits as traditional yoga practice, such as stress reduction, improved strength, and flexibility

Ten Benefits of Hot Yoga

If you're interested in trying a Hot Yoga session check out Sydney Hot Yoga

Are you ready for Hot Yoga?

Hot yoga has become a popular exercise in recent years. It offers many of the same benefits as traditional yoga practice, such as stress reduction, improved strength, and flexibility.

But, with the heat turned up, hot yoga has the ability to give your heart, lungs, and muscles an even greater, more intense workout.

Are you interested in learning more about the ways you can benefit from hot yoga? We will take a closer look at what this sweat-inducing workout can do for you and how you can get started.

What is hot yoga?

You may hear the terms “hot yoga” and “Bikram yoga” used interchangeably, but they’re not exactly the same thing. So let’s explain the difference so you have a better understanding.

Bikram yoga, developed by a yogi named Bikram Choudhury, is done in a room heated to exactly (41°C) with 40 percent humidity. It consists of 26 poses and two breathing exercises that are done in the same order in every class. Bikram yoga sessions typically last 90 minutes.

Hot yoga really just means that the room is heated above normal room temperature and performing a vinyasa flow style yoga. The heat can be set to whatever the yoga instructor wants, though it’s typically between 25 and 40°C.

Hot yoga sessions can include any variety of poses, and the time of each class will vary from studio to studio. And unlike Bikram yoga, which is a quieter, serious practice, hot yoga often includes music and more interaction among the people in the class. One of the great things about Hot Yoga is that every class is different, and every Yogi can add their own personal touches.

Some studios may use the term “hot yoga” rather than “Bikram yoga” to describe their heated classes. So, it’s a good idea to read class descriptions carefully before signing up.

What are the benefits of hot yoga?

Regardless of the room temperature, yoga, hot yoga, and Bikram yoga aim to provide relaxation of the mind and improve physical fitness.

A heated environment can make the practice of yoga more challenging, but it also makes some of the positions easier to achieve. There are some great benefits to hot yoga especially if you’re looking to make progress in one of the areas outlined below.

If done correctly and safely, some of the benefits Yoga can provide are :

1. Improves flexibility

You may already know that stretching after you warm up your muscles is safer than stretching cold muscles. So, it makes sense, that an environment like a hot yoga studio can make yoga poses easier and more effective. The heat allows you to stretch a little further and achieve a greater range of motion. A 2013 study of Bikram yoga found that after 8 weeks, yoga participants had greater flexibility in their low back, shoulders, and hamstrings than the control group.

2. Burns more calories

A 70kg person can burn around 750 kilojoules an hour with traditional yoga. Turning up the heat can help you burn even more calories. According to researchers at Colorado State University, the calorie burn can be as high as 1900kj for men and 1350kl for women during a 90-minute Bikram yoga session. Hot yoga, even if it’s not quite as intense as a Bikram session, will burn more calories than a traditional yoga workout.

3. Build’s bone density

Supporting your weight during a yoga pose can help build bone density. This is especially important for older adults and premenopausal women, as bone density declines as you age. A 2014 study of women who participated in Bikram yoga over a 5-year period found that premenopausal women had increased bone density in their neck, hips, and lower back. This lead the authors of the study to believe that Bikram yoga may be an effective option for reducing the risk of osteoporosis in women.

4. Reduces stress and eases depression

Many people turn to yoga as a natural way to deal with stress. A 2018 study of stressed, physically inactive adults found that a 16-week program of hot yoga significantly reduced the participants’ stress levels. At the same time, it improved their health-related quality of life, as well as their self-efficacy — the belief that you have control over your behaviour and social environment.

Yoga is well known as a technique to help you relax and improve your mood. According to the American Psychology Association, it may also be a helpful therapy for reducing the symptoms of depression. Additionally, a 2017 review of 23 different studies that focused on yoga as a treatment for depression concluded that yoga is an effective way to reduce depressive symptoms.

5. Provides a cardiovascular boost

Striking different yoga poses in high heat can give your heart, lungs, and muscles a more challenging workout than doing the same poses in a lower temperature. According to a 2014 study, just one session of hot yoga is enough to get your heart pumping at the same rate as a brisk walk (3.5 miles per hour). Hot yoga also revs up your respiration and metabolism.

6. Reduces blood glucose levels

While any type of exercise can help burn energy and reduce circulating levels of glucose (sugar) in your bloodstream, hot yoga may be an especially helpful tool for people at higher risk for type 2 diabetes. A 2013 study found that a short-term Bikram yoga program improved glucose tolerance in older adults with obesity, but it had a lower effect on young, lean adults.

7. Nourishes the skin

Sweating, and a lot of if, is one of the main objectives of hot yoga. One of the benefits of sweating in a warm environment is that it can improve circulation, bringing oxygen, and nutrient-rich blood to skin cells. This, in turn, may help to nourish your skin from the inside.

8. It’s detoxifying.

The body rids itself of toxins—such as arsenic, cadmium, lead, mercury, and other chemicals—via sweat, so sweating more helps improve our elimination process through the skin and lightens our toxic load.

9. It enhances thyroid function.

People who suffer from hypothyroidism have a harder time breaking a sweat when exercising in a normal temperate room. Hot yoga can help them induce a sweat, freeing up the thyroid receptors for the utilization of iodine, helping the thyroid to better function

10. It helps you sleep better.

In a study of 13 healthy male and female practitioners who participated in hot yoga twice weekly, researchers found that, on practice days, the subjects had an easier time falling to sleep and back asleep after nocturnal awakenings than on the days they did not practice.

Safety tips

If you’re in good health, hot yoga is generally safe. But, as with most types of exercise, there are some safety precautions to keep in mind.

Dehydration is a major concern with hot yoga. Drinking water before, during, and after a hot yoga class is essential. A low-calorie sports drink may also help restore electrolytes lost during your hot yoga workout.

Some pre-existing health conditions may make you more prone to passing out in a hot room. This includes heart disease, diabetes, arterial abnormalities, anorexia nervosa, and a history of fainting. If you have low blood pressure or low blood sugar, you may be prone to dizziness or light headedness with hot yoga. Check with your doctor to make sure hot yoga is safe for you.

Pregnant women should consult their doctor before trying hot yoga.

If you’ve had heat intolerance problems in the past, you may want to stick with yoga that’s done at a room temperature.

Stop right away if you feel dizzy, lightheaded, or nauseous. Leave the room, have a drink and rest in a cooler environment.

How to get started

If you haven’t done yoga before, you may want to try a hot yoga class first to see if the instructor and studio are a comfortable fit for you. Most studios will offer a trial class that allows you to see if Hot Yoga is for you before you make a commitment.

If you’re ready to give hot yoga a try, consider these tips to get started:

Wear lightweight, breathable fabrics that can wick away your sweat.

Bring a towel to place over your yoga mat, which may get a little slippery once you start sweating. You can also purchase Hot Yoga Mats that are designed to draw away and absorb any sweat. You should also bring a towel for your face and hands.

Bring a large, insulated water bottle filled with cold water that you can sip throughout your hot yoga session.

The bottom line

Hot yoga may not be for everyone. But if you enjoy regular yoga, and want to step it up a notch, it may be just what you’re looking for.

Hot yoga offers a wide variety of benefits for both your mind and body. It can help you burn calories, build bone density, boost your cardiovascular fitness, and improve your flexibility. It may also help ease depression and reduce stress.

If you have any health conditions, including heart or artery issues, diabetes, anorexia nervosa, a history of fainting, or heat intolerance, consult your doctor first before doing a hot yoga session.

If you think you're interested in trying a Hot Yoga class check out our Yoga Page and then register for a Free Class

We look forward to seeing you on the Mat

Namaste,

Sydney Hot Yoga

If you found this article interesting you might enjoy Top Ten Life Hacks for a Healthier and Happier Life or Mitochondria Health to understand how the heat helps you.

Sydney Hot Yoga is the Premier Hot Yoga Studio located in Liverpool and South Western Sydney servicing Greater Western Sydney.

Learn about Wrestling

elvis@kingsacademy.com.au (Elvis Sinosic) — Fri, 21 May 2021 07:16:23 GMT

Wrestling is a combat sport involving grappling-type techniques such as clinch fighting, throws and takedowns, joint locks, pins, and other grappling holds.

Learn About Wrestling

Everything you needed to know about Wrestling

If you're interested in checking out Wrestling at Kings please check out our Wrestling Page.

What is Wrestling?

Wrestling is a combat sport involving grappling-type techniques such as clinch fighting, throws and takedowns, joint locks, pins, and other grappling holds. The sport can either be genuinely competitive or sportive entertainment (see professional wrestling). Wrestling comes in different types such as Folkstyle, Freestyle, Greco-Roman, Catch, Submission, Judo, Sambo and others. A wrestling bout is a physical competition, between two (occasionally more) competitors or sparring partners, who attempt to gain and maintain a superior position. There are a wide range of styles with varying rules with both traditional historic and modern styles. Wrestling techniques have been incorporated into other martial arts as well as military hand-to-hand combat systems. Wrestling represents one of the oldest forms of combat that is practiced around the World.

What is Wrestling?

Wrestling, sport practiced in various styles by two competitors, involving forcing an opponent to touch the ground with some part of the body other than his feet; forcing him into a certain position, usually supine (on his back); or holding him in that position for a minimum length of time. Wrestling is conducted in various styles with contestants upright or on the ground (or mat).

Wrestling can also be classified in terms of what is required to win. These categories can be graded on an ascending scale of violence as follows: break-stance sports are those that require forcing the opponent to relinquish a certain posture or position; toppling requires that the standing opponent be forced to touch the ground with some part of his body other than his feet; touch-fall wrestling requires that the opponent be forced into a certain position, usually supine, for a brief instant; pin-fall wrestling requires that the opponent be held in such a position for a measurable length of time; and submission wrestling requires the opponent to vocally or visually signal defeat by his own choice.

No sport is older or more widely distributed than wrestling, often in highly local styles that have persisted to the present day.

History of Wrestling

Wrestling probably originated in hand-to-hand combat, and as a sportive form of combat substituting the submission of a contestant for his death. Works of art from 3000 bc depict belt wrestling in Babylonia and Egypt, and the Sumerian Gilgamesh epic has a description of such wrestling. Loose wrestling in India dates to before 1500 bc. Chinese documents from 700 bc describe loose wrestling, as do Japanese records from the 1st century bc. The belt wrestling practiced locally in the 20th century by the Swiss, Icelanders, Japanese, and Cossacks differed little from that of the Egyptians in 2500 bc.

Wrestling was probably the most popular sport of the ancient Greeks. Young men belonged to palaestras, or wrestling schools, as the focal point of their social life. Illustrations of wrestling on Greek vases and coins are common throughout all periods of ancient Greece, but all that can be told from it is that the style was loose wrestling and that wrestlers, as did all Greek athletes, competed naked. Wrestling was part of the Olympic Games from 776 bc. There were two wrestling championships in these games: a toppling event for the best two of three falls; and the pankration (Latin: pancratium), which combined wrestling and boxing and ended in the submission of one contestant. Upright wrestling was also a part of the pentathlon event in the Olympic Games, with a bout being fought to a clear-cut fall of one of the wrestlers. The most famous ancient Greek wrestler was Milon of Croton, who won the wrestling championship of the Olympic Games six times. Wrestling was less popular among the Romans than it had been with the Greeks, and, with the fall of the Roman Empire, references to wrestling disappeared in Europe until about 800ad.

Middle Ages

When the Islamic rulers of Persia began hiring Turkic mercenaries about 800ad, the soldiers brought with them a style of loose wrestling called Koresh, in which grips may be taken on the long, tight leather pants worn by the wrestlers and the bout ends with a touch fall of the loser briefly on his back. Gradually the Turks took over the entire Muslim dominion, and their wrestling style spread. Later Mongolian invasions in the 13th century introduced Mongolian wrestling, which received royal patronage, and wrestling became the national sport of modern Iran.

Sumo, a Japanese belt-wrestling style, was a popular spectator sport under imperial patronage (710–1185). Originally a submission spectacle, sumo became highly ritualized as a toppling match with victory coming also from the forcing of an opponent out of a 12-foot (4-metre) circle. By the 17th century sumo wrestling had become a professional sport in Japan. From the samurai martial art jujitsu, judo, the other prominent Japanese wrestling style, was derived in the 19th century and became an international sport in the second half of the 20th century.

Wrestling occurred in several styles throughout Europe in the Middle Ages. The first recorded English match was held in London early in the 13th century. In England and Brittany, a form of jacket wrestling commonly called Cornwall and Devon (see Cornish wrestling) survives from at least the 4th or 5th century. Wrestling as a martial skill was taught to the knights of the Holy Roman Empire, and wrestling instruction books appeared in manuscript before the introduction of printing and thereafter in print. Mongolian loose wrestling, introduced to India after the Mughal conquest of 1526, has survived in both India and Pakistan. As the modern era began, the English kings Henry VIII and Charles II and the French king Francis I were notable patrons of wrestling.

Modern wrestling

From the 18th century on, a procession of wrestlers or strongmen appeared at fairs, in theatres, and in circuses, challenging all comers, beginning with the Englishman Thomas Topham of London in the 18th century and culminating with Eugene Sandow, the German-born international figure, who continued into the 20th century. Early in the 1800s wrestling became a part of the training regimen of the German turnverein gymnastic movement. In the United States, wrestling was popular as a frontier sport (Abraham Lincoln was a noted local wrestler), bouts usually going until one contestant submitted and with few holds barred.

In the second half of the 19th century, two wrestling styles developed that ultimately dominated international wrestling: Greco-Roman wrestling and catch-as-catch-can, or freestyle wrestling. Greco-Roman wrestling, popularized first in France, was so called because it was thought to be the kind of wrestling done by the ancients. Greco-Roman wrestling involves holds made only above the waist and forbids wrapping the legs about an opponent when the wrestlers go down. Originally it was professional and popularized at international expositions held at Paris, but after its inclusion in the revived Olympic Games in 1896, Greco-Roman wrestling events were held at subsequent Olympic Games except in 1900 and 1904.

The second style, catch-as-catch-can, was popularized mainly in Great Britain and the United States, first as a professional sport and after 1888, when it was recognized by the Amateur Athletic Association, as an amateur sport. It was introduced into the Olympic Games of 1904 and contested thereafter except in 1912. Catch-as-catch-can permits holds above the waist and leg grips and is won by a pin-fall.

Freestyle, or international freestyle, wrestling is a synthetic form of catch-as-catch-can that came to be used in the Olympic Games after it first appeared in Antwerp about 1920. International freestyle is loose wrestling that uses the Greco-Roman touch-fall instead of the pin-fall common to Anglo-American wrestling practice.

Notable professional wrestlers in the late 19th and early 20th centuries included the Russian George Hackenschmidt, originally an amateur Greco-Roman wrestler who turned professional and wrestled catch-as-catch-can from 1900. He was world champion until 1908. The American wrestler Frank Gotch defeated Hackenschmidt in 1908 and again in 1911.

After Gotch’s retirement in 1913, professional wrestling, which was already fighting a losing battle in popularity with boxing, came to an end as a serious professional sport. Thereafter, though its audience grew, especially in the United States, through radio broadcasts and later even more so through telecasts, it became pure spectacle. The winners, divided deliberately into “heroes” and “villains,” were determined by promoters’ financial requirements, not skill. Wrestling manoeuvres became increasingly extravagant and artificial and lost most of their authenticity. Perhaps most theatrical of all is the style of professional wrestling known as lucha libre, a form that is commonly associated with Mexico and is known for its colourfully masked performers and aerial moves.

Though professional wrestling steadily declined in seriousness in the 20th century, significant improvements occurred in amateur wrestling during the same period. Originally there were no weight divisions in wrestling (the only weight in the first Olympic Games was heavyweight), but weight divisions developed in amateur wrestling. Earlier wrestling had been continuous and contested to one or two of three falls, sometimes with a time limit, sometimes without. Amateur wrestling came to be limited to three three-minute rounds effective in all international competition from 1967.

Perhaps most importantly, a system was devised in amateur wrestling to award points, short of a fall, based on one wrestler’s being in control of another, so that draw matches were made virtually impossible. This system arose because Greco-Roman wrestling, with its restriction to holds only above the waist and the forbidden use of legs for holds, tended to be dull once the wrestlers were on the mat. In the 1912 Olympic Games two Finnish Greco-Roman wrestlers had a six-hour bout to no decision. In response to this problem, several American colleges introduced the idea of recording the length of time each wrestler was in control of the contest during the course of a bout. (A wrestler is in control when he is applying manoeuvres that will eventuate in a pin-fall if his opponent is unable to escape.) In 1928 the National Collegiate Athletic Association adopted the collegiate style of wrestling as a national sport, and this resulted in the formulation of a set of point awards to keep a running score during a bout. The rules and judging are similar to those used in international freestyle and Greco-Roman bouts and include awarding points based on reversing control, applying a pinning hold, and placing an opponent in danger of pinning. The running point score and the difference in control time are used to decide a victor in no-fall bouts. The collegiate style of wrestling became increasingly popular in the high schools and colleges of the United States after World War II.

In the 20th century a third international style of wrestling, sambo, a kind of jacket wrestling, was created by Anatoly Kharlampiev of the Soviet Union and others after a study of various traditional wrestling styles. Sambo became popular in the Soviet Union, Bulgaria, and Japan and in 1964 was internationally recognized. In sambo a wrestler wins by throwing another cleanly on his back, or if the wrestlers go to the mat, the bout ends with the submission of one opponent. Sambo is much like judo and Mongolian wrestling, and bouts are of three three-minute rounds.

There was never any attempt to organize professional wrestling in the Western world. Amateur organization was local and national from the early 19th century on, regional competition began late in the 19th century, and in 1911 the Fédération Internationale de Lutte Amateur (FILA; International Amateur Wrestling Federation) was formed (reconstituted in 1920). The FILA regulates international competition, including the Olympic Games, and has held world championships in Greco-Roman wrestling from 1950 and in freestyle from 1951. World championships and Olympic championships in judo, sponsored by the International Judo Federation (formed in 1951), have been held from 1956 and 1964, respectively.

Principles and practice

Under FILA rules, contests of both international freestyle and Greco-Roman styles of touch-fall wrestling are similar, the object being in each case to throw or press the opponent on his back so that his shoulder blades touch the ground simultaneously. This need occur only for an instant, but a continuous roll across the shoulders is not considered a fall.

The competitors meet on a large padded mat and commence by taking holds from a standing position. Their struggle is observed and controlled by officials, one of whom, the referee, stands on the mat with the wrestlers and signals the award of points for manoeuvres leading toward a touch-fall. If no fall occurs before the expiration of the match, these points are used to determine a winner. The actual match is continuous except that it is divided into three periods with a brief rest in between. Ties or draws are common in wrestling.

The competitors make use of techniques that are best learned by practice. While standing, they strive to bring each other to the mat with a series of manoeuvres known as takedowns, involving lifting, throwing, twisting, tackling, and tripping. When attacked, a wrestler applies counterattacks to convert the situation to his own advantage. If the wrestlers go down on the mat without a touch-fall, they proceed to grapple, seizing each other with various grips and counter grips to work toward a fall. Great strength, though an asset, is not a prerequisite, since most of the manoeuvres employ the principle of leverage; quickness and good physical condition are far more essential. The action in wrestling proceeds at a furious pace and involves all muscles of the body. The use of weight classes prevents the pairing of any two men with more than a few pounds difference between them.

Although the Spartans trained young girls as wrestlers in ancient Greece and an occasional female wrestler, if only legendary, such as Zenobia, has appeared, wrestling by women occurred in the 20th century only as a novelty spectacle.

The Sport of Wrestling

The objective of each wrestler is to pin the opponent and establish own superiority without violence. While doing so, the wrestlers perform various techniques such as taking down, joint locks, pins, and grappling holds.

The judges award points for each successful move to pin down your opponent. The team having maximum points at the end of the match is declared as winner.

Wrestling – Regulating Bodies

An international governing body named United World Wrestling (UWW) is for the sport of wrestling. It was formerly known as International Federation of Associated Wrestling Styles or in French, Fédération Internationale des Luttes Associées (FILA).

It oversees wrestling at the Olympics. It presides over international competitions for various forms of wrestling, including Greco-Roman wrestling and freestyle wrestling for men and women. UWW sets rules and regulations and holds international competitions in the following wrestling styles −

Greco-Roman Wrestling

Freestyle Wrestling (Men’s and Women's)

Grappling

Beach Wrestling

Amateur Wrestling

Weight Throwing

UWW conducts a flagship event named Wrestling World Championships.

Wrestling – Participating Countries

Wrestling is present in the Olympic Games since its inception. Since its introduction to Olympiad Games, the popularity and demand of this game by different nations grew exponentially. Many Asian and non-Asian countries have their active participation in this category of game.

Some of the dominating Asian countries participating in Wrestling are Japan, Iran, India, Uzbekistan, and South Korea. In 2014 Asian games, Yogeshwar Dutt of India bagged the gold medal in men’s 65 Kg freestyle category and Rio Watari of Japan bagged gold medals in women’s 63 Kg freestyle category respectively.

Similarly many non-Asian countries have shown their talents in events like summer Olympics. Countries such as Russia, USA, and Azerbaijan are dominating in the competitions. In 2012 Summer Olympics, Jordan Burroughs of USA bagged the gold medal in men’s 74 KG freestyle category while Natalia Vorobieva of Russia bagged gold in women’s 72 Kg freestyle category respectively.

Wrestling - Equipment

Wrestling is the low key game as far as the number of special equipment are concerned. The wrestlers compete in the area which can take the shocks of their actions. The wrestlers enter the game area hands-free.

Wrestling Mat

Wrestling mat is the primary equipment required in the game. The mat is designed such that it protects the wrestlers and enforces the rules for each style. The wrestling mats come in various versions such as High-school mats, Practice mats, and International Mats.

International Regulation Wrestling Mats

The dimensions of mats must be uniformed and adhere to the International Federation of Associated Wrestling Styles (FILA) guidelines.

Mats may not be used for more than one year

An official must approve every mat before a competition.

The thickness of mats must be between 5 and 7 centimeters with a core made of high-density, shock-absorbing foam.

The surface of the mat must be of a non-abrasive vinyl material that can easily be cleaned and prevents slipping.

Square-shaped mats must be 12 meters X 12 meters.

Octagonal-shaped mats should have a diameter of 15 meters.

Wrestling Singlet

Wrestling singlet is a garment of one piece that covers the torso of the wrestler. For protection of the shoulders, straps are provided over it.

Singlet is made of Lycra or Nylon. It is mandatory to wear if the wrestler is participating in tournaments. A particular team wears singlet of a single color.

Wrestling headgear is not an essential item, but it is necessary enough to wear a headgear if you are playing in a higher level match where it can get more physical. There is a single size head gear available that can fit all with adjusting straps.

Headgears are designed to protect the wrestler's ears. Without headgears, a wrestler may suffer from "cauliflower ear" which occurs after someone gets repeated hits to the ear. Wrestlers are likely to have cauliflower ear because their ears may be hit while they're in a match. These blows can damage the shape and structure of the outside of the ear.

Wrestling Shoes

The shoes need to be very soft and lightweight. This is because the wrestler needs to be feel light during the match. Unless you are playing for very long hours, this is also not a mandatory item to invest in.

Wrestling Kneepads and Mouth Guards

Kneepads are used for the protection of knees. During the shooting process most of the wrestlers get hurt on their knees, so this is an essential item.

On the other hand, mouth guards are used to protect the teeth of the wrestler during the match. These are like braces that the wrestler wears inside of his mouth.

Wrestling Bands

Generally, two types of bands are used in a match: red and green. One wrestler is given red band and other is given a green one. These are needed to be placed on the ankle of the wrestler.

Bands make the identification and scoring of the wrestler easier for the referee. The referee has these two types of bands with him wrapped on his wrists.

Wrestling - Playing Environment

Wrestling is an indoor sport. Apart from the area allocated for wrestling match and viewers, the playing environment involves a jury of three officials −

Referee − The referee controls the action in the centre and blows the whistle to start and stop the action.

Judge − He sits beside the mat to keep score and give occasional approval when required by the referee on various decisions.

Mat chairman − The mat chairman sits at the scoring table and keeps time. He is responsible to declare technical superiority and supervise the work of the referee and the judge. To call a fall, any two of the three officials must agree.

Wrestling - The Rules

In wrestling, a pin (or a fall) is when you bring down your opponent on his/her back with any part of both shoulders or both shoulder blades. Your opponent’s back or any body part said above should stay in contact with the mat for at least two seconds.

If nobody gets pinned, the wrestler who scored the most points during the match is declared as a winner. Let us see the rules regarding points and illegal actions on the mat −

Wrestling – Weightage of Points

There are multiple ways you can score points of the following weightage in a wrestling match legally −

Takedown (2 points)

Escape (1 point)

Reversal (2 points)

Near Fall (2 pints if lasts for 2 seconds or 3 points if lasts for 5 seconds)

Penalty Points (1 or 2 points)

Wrestling Rules Regarding Illegal Holds

The referee can penalize you for −

Grabbing the singlet, the mat, or the headgear.

Locked or overlapped hands: If you are down on the mat in control of your opponent, you cannot lock or overlap your hands, fingers or arms around your opponent's body or both legs unless −

You have fulfilled the criteria for a near pin of your opponent.

Your opponent stands up and has all his/her weight on two feet.

You have lifted the opponent off the mat.

Wrestling Rules Regarding Technical Violations

The referee can penalize on the violation of the following rules −

Going off the mat or forcing your opponent off the mat to avoid wrestling.

Leaving the mat during the match without the referee's permission.

Reporting to the mat not properly equipped or not ready to wrestle, or with the illegal equipment at the time of starting the match.

Bringing roughness in the game unnecessarily.

Conducting oneself indecently or unsportsmanlike.

Incorrect starting position or false start

The first and second time you are penalized, your opponent is awarded one point. The third time you are penalized, your opponent is awarded two points. The fourth time you are penalized, you are disqualified.

The rules for various wrestling styles in the Olympics and international championships are different.

Wrestling - Scoring

While you start practicing this combat sport, you must become aware of various techniques of scoring and signalling used by referees. You also must know the categories of Wrestling Championships.

The following table lists the points that are assigned for different cases in a match −

Cases Points

Escape 1 point

Stalling 1 point (after 1 warning)

Technical Violation 1 point

Takedown 2 point

Reversal 2 point

Near fall(Injury) 4 point

Near fall (2 sec) 2 points

Near fall (5 sec) 3 points

The following table lists the different cases of scoring points for the team −

Cases Points

Fall (Pin) 6 points

Tech Fall (margin 15+ points) 5 points

Major decision (margin 8-14 point match) 4 points

Decision (Major 1-7 match point) 3 points

Major Decision (margin 8-14 points) 4 points

Learn Wrestling Fundamentals

How to Stand

Two basic stances are used in wrestling — the square and staggered stance. In the square stance, your feet are parallel with each other and your weight is evenly distributed on both feet. In the staggered stance one foot is ahead of the other and more weight is on the front foot. With both stances your feet are slightly wider than shoulder-width apart, your knees and hips are bent, and you lower your body to lower your centre of gravity. Lean forward with your chest over your knees and jut your butt backward. Bend your elbows, keep them close to your torso and hold your hands in front of your body. Keep your back slightly rounded, head up and eyes focused on your opponent.

Breathing properly

Before engaging in any attack or defence techniques on the mat, you must know how to breathe properly. Each movement should be accompanied by the right breathing technique so you won’t get tired or lose too much oxygen at once. For instance, slow movements require slow breathing techniques by inhaling and exhaling through the nose. On the other hand, explosive breathing boosts your body, preparing it for explosive or “quick attack” moves on your opponent. The trick is to breathe slowly and exhale as quickly as you can.

Penetrating Shot

A must-know move is how to penetrate through your opponent’s defences, namely their hands and arms. To do this, start in a staggered stance, lower your body toward the mat, shift your weight onto your back foot and take a step forward between your opponent’s legs with your lead foot. Roll forward over the toes of your lead foot and land on your lead knee. Bring you back foot up and plant it firmly on the mat as your reach forward to grab one or both legs of your opponent.

Lift Your Opponent

Lifting is a basic move typically used in an attempted takedown. Start by standing to the side or behind your opponent with your hips squarely beneath your shoulders. Wrap your arms around his waist and lock your hands. Pull your opponent into your body and lower your hips lower than his. While keeping your opponent tight against your body, push through your legs, drive your hips forward into your opponent and straighten your legs to lift him off the mat. Maintain control and safely lower him to the mat for the takedown. Avoid throwing or slamming your opponent to the mat because this is illegal.

Learn to Escape

The escape is an essential move to take you from the bottom starting position, on your hands and knees with your opponent on top, to a standing position. Begin by moving your foot to the side, away from your opponent. For example, if your opponent is on your left holding you, move your right foot to the right. Simultaneously lift your right knee, plant your right foot on the mat, lean back into your opponent and push through your right foot to get up from the mat. Grab and pull on the wrist that’s around your waist as you quickly pivot and turn to escape his hold.

Know How to Pin

The half nelson is one of the most common pinning moves. When your opponent is face down on the mat, slide either your right arm under his right armpit or your left arm under his left armpit. Put the palm of your hand on the back of his head, not his neck. While pushing on the back of his head, lift his arm up with your arm and move your body to the side of his body. For example, if you put your right arm under his arm and your right hand on his head, move to your right as you lift his arm. Slowly walk your feet forward and push into him with your upper body to roll him over for the pin.

Leg trip

The leg trip is a technique in which the combatant uses his or her own leg(s) to off-balance an opponent, hence causing the opponent to fall to the ground. Leg trips are often integrated into more complex takedown techniques and are also important in many throws. Takedown techniques that are pure leg trips usually involve controlling the body of the opponent and impeding or destabilising one or both of the opponent’s legs.

Single leg takedown

The single leg takedown (often shortened to single leg or single or single leg shot) involves grabbing one of the legs of the opponent, usually with both hands, and using the position to force the opponent to the ground. Typically, the lower part of the leg is pulled in one direction, while the torso or shoulder is used to press the body or upper part of the leg of the opponent in the other direction.

There are several varieties of single leg takedowns. Some involve picking up and holding the leg by the ankle and are often known as ankle picks, while other varieties include the high crotch, in which the leg is held high up in the opponent's crotch area. The leg can be attacked either across the body ("inside") or from away from the body ("outside"). Single leg takedowns can also be executed in combination with a leg trip to the other leg, which additionally destabilizes the opponent.

Double leg takedown

The double leg takedown (simply known as a double leg or even double) involves grabbing the opponent with both arms around the opponent's legs while keeping the chest close to the opponent and using this position to force the opponent to the ground. There are several varieties of forcing the opponent to the ground, such as lifting and slamming, or pushing forward with the shoulder while pulling the opponent's legs. Another form of a double leg takedown is the double leg and trip, in which the person shoots in and while holding both legs swing one of his legs around and pushes forward on the opponent while tripping the opponent's leg out from under him.

Duck Under

In a duck under, the wrestler pulls the opponent's elbow forward and away from the body, lowers his own head, and ducks under the opponent's arm to get behind or at least beside the opponent; from this position the opponent can be taken down by lifting and throwing or by a leg trip.

Fireman's Carry

The fireman's carry is a takedown technique that resembles a common method of carrying an injured victim by firefighters. When implemented on the right side of the opponent's body, the attacker's left hand pulls the opponent's right elbow forward so the attacker's head goes under the opponent's right arm. At the same time, the attacker's right hand grabs the inside of the opponent's right thigh and lifts, while the attacker rises and drives to his left, bringing the opponent down to the ground on his right side.

Under Hook

A single under hook involves putting an arm under the opponent's arm and holding the back of the opponent's midsection or upper body, while a double under hook involves doing this with both arms. Either can be used as the basis for a takedown because under hooks offer the potential for control of the opponent's upper body.

Over Hook

A single over hook, or whizzer, involves putting an arm over the opponent's arm and encircling it. It can be used as a takedown manoeuvre by putting substantial weight on the targeted arm while pulling the opponent's other arm across his body, and eventually stepping over behind the opponent.

Bear Hug

In a bear hug, the arms are wrapped tightly around the opponent's midsection, sometimes with one or both opponent’s arms pinned to the opponent's body, so that the opponent's chest is held tightly to the attacker's chest. From this position the opponent can be taken down, sometimes by lifting and tilting and sometimes with the aid of a leg trip.

Spin-Around

The spin-around is often used as a counter to an opponent's attempt at a single, or double,leg takedown. When the opponent shoots for the legs, the targeted wrestler sprawls his legs part way back and then quickly moves around behind the opponent.

Snap Down & Spin-Around

In a snap down, both hands are placed on the back of the opponent's neck, and when the opponent's head is held low or is becoming lower both hands pull down sharply, propelling the opponent's head and therefore body toward the ground. Simultaneously the attacker steps around behind the opponent.

The Sprawl

If your opponent tries to attempt the single or the double-leg takedown on you, the best way to defend yourself is through a sprawling technique. The method should basically teach you to deny your opponents the necessary elements to finish their takedowns and put you on the mat. You should anticipate the move and drop your hips, shifting your legs in different directions, usually backwards and/or the side. Use your hands to push down on your opponent’s head and prevent him from completing the takedown. This will create enough confusion, determining your competitor to abandon his intentions.

Sit-out Escape

This is one of the simplest and most common escapes from referee's position. It begins by leaning backward into your opponent while thrusting both feet forward until you're in a sitting position. From there, you can leverage yourself to your feed for a stand-up or reach behind to capture a leg and use a turn-in reversal.

Granby Roll

One of the more dynamic moves in a wrestlers arsenal, this roll uses an opponent's weight against him. Used when you are on your hands and knees with your opponent on top of you, you perform it by capturing one of your opponent's arms, then doing a forward shoulder roll. If his weight is high enough, he'll roll with you and end up on his back with you lying on top of him.

Tight Waist

Also called a "deep waist," this move helps control an opponent from the "on top" position as he tries to escape. You simply wrap one arm around his stomach until you can grip his opposite ribs or armpit. This compresses his diaphragm while giving you a solid grip on his torso. Do not grab your opposite hand in a bear hug from this position - it's an illegal hold.

Leg Ride

A leg ride rarely pins an opponent but will reliably roll him over to score near fall points. Start a leg ride from behind your opponent by slipping one leg between the legs of your opponent, then wrapping it to trap one of his legs. Then grip his head or shoulder and arch your hips forward. This stretches and immobilizes your opponent. At that point, you can roll him over onto his back.

Wrestling - Champions

Every participating country has its own governing body to organize the game successfully throughout the calendar. Here is a list of some important tournaments in this category.

Asian Games

Olympic Games

World Championships

Commonwealth Games

Continental Championships

Mediterranean Championships

Based on the wrestler’s weight, the terms used are as follows −

Weight Term

115 pounds (52 kg) Flyweight

139 pounds (63 kg) Featherweight

150 pounds (68 kg) Lightweight

161 pounds (73 kg) Super Lightweight

170 pounds (77 kg) Welterweight

181 pounds (82 kg) Super Welterweight

192 pounds (87 kg) Middleweight

203 pounds (92 kg) Super Middleweight

214 pounds (97 kg) Light Heavyweight

231 pounds (105 kg) Junior Heavyweight/Cruiserweight

231 pounds (105 kg Minimum) Heavyweight

Wrestling – Hall of Fame

Many wrestlers have left and are still leaving their mark on various championships and international tournaments.

Aleksandr Karelin

Aleksandr Aleksandrovich Karelin (born 19 September 1967) is a retired Greco-Roman wrestler for the Soviet Union and Russia. Nicknamed the "Russian Bear", "Russian King Kong", "Alexander the Great" and "The Experiment", he is widely considered to be the greatest Greco-Roman wrestler of all time. Karelin won gold medals at the 1988, 1992 and 1996 Olympic Games under a different flag each time (Soviet Union, Unified Team and Russia respectively), and a silver medal at the 2000 Olympic Games. His wrestling record is 887 wins and two losses, both by a single point. Prior to his farewell match versus Rulon Gardner in September 2000, a point had not been scored on him within the previous six years. Karelin was the national flag bearer at three consecutive Olympics: in 1988 for the Soviet Union, in 1992 for the Unified Team, and in 1996 for Russia.

Dan Gable

Danny Mack Gable (born October 25, 1948) is an American former folkstyle and freestyle wrestler and coach. Considered to be one of the greatest wrestlers of all time, Gable is a two-time NCAA Division I national champion, a world gold medallist, and an Olympic gold medallist. Gable was only the third wrestler to have ever been inducted into the United World Wrestling's Hall of Fame in the Legend category. Gable’s accomplishments as a coach surpass his individual accomplishments. He started as a coaching assistant for the University of Iowa’s wrestling team and was promoted to head coach in 1972. Gable ended up being one of the most successful coaches in NCAA history, taking his team to 45 National Championships, creating 152 All-Americans, 106 Big Ten champions and 12 Olympic medallists as the U.S. Olympic team’s freestyle coach.

Cael Sanderson

Sanderson is easily the best American wrestler in recent history. His journey to greatness started in the NCAA where he went undefeated, compiling a 159-0 record. Sanderson also won four NCAA championships during his college days, four NCAA Outstanding Wrestler of the Year awards and four Big 12 titles. Afterward, Sanderson represented the U.S. in the 2004 Summer Olympic Games, winning the gold medal. He is now the head coach of the highly successful Penn State University wrestling program.

Artur Taymazov

Arthur is an Ossetian-Uzbek wrestler and Uzbekistan's most decorated Olympian. He is from Tashkent. He decided to wrestle at the age of 11 years, when a freestyle wrestling club was opened in his village. He participated in London Olympics 2012, Beijing Olympics in 2008, and Athens Olympics in 2004 in which he received gold medal in 120Kg freestyle wrestling. In the Asian Games conducted in years 2000, 2006, and 2010, Arthur received gold medals in 130 Kg freestyle wrestling.

Armen Nazaryan

Armen is an Armenian Greco-Roman wrestler who represented Bulgaria. He won the European Championship six times in 1994, 1995, 1998, 1999, 2002, and 2003. He won World Champion three times (in 2002, 2003, and 2005). Armen also has to his credit two Olympic titles. He was recognized by the FILA as the best fighter of the year in 1998 and 2003. He was awarded as coach of the year for all sports in Bulgaria in 2013.

Sushil Kumar

This World Championship gold medal winner hails from a Hindu Jaat family of Delhi, India. He started wrestling at the age of 14. He started taking lessons in freestyle wrestling at Chhatrassal Stadium Aakhada (Wrestling School). He won two gold medals in Commonwealth Games, once in 66Kg category at Delhi in year 2010 and another in 74Kg category at Glasgow in 2014. He also won a silver at the 2012 London Olympics and a bronze at the 2008 Beijing Olympics.

Hamid Sourian

Without a doubt, Sourian is one of the best Greco-Roman wrestlers on the planet. Born in 1985, the Iranian has already secured six world championships. He won the gold medal in the men’s 55 kg division at the 2012 Summer Olympics, becoming the first Iranian to accomplish that feat. Sourian also has two Asian Championships gold medals and two Wrestling World Cup gold medals. His unmatched accomplishments on the mat have earned him the nickname “Genius.” Given his age, it’s safe to say Hamid isn’t done dominating opponents on the mat.

John Smith

Born in 1965, John Smith is one of the most decorated American freestyle wrestlers. His journey began at during his time in college where he won two national championships. After his college days, Smith went on to win two Olympic gold medals, four World Championship gold medals, two Goodwill Games gold medals, and two Pan American Games gold medals. As of today, there is no American wrestler who has come anywhere close to achieving the things Smith has. Smith competed in the NCAAs under Oklahoma State University’s banner. He compiled a 154-7-2 record during his years there. After his decorated wrestling career, Smith became the head coach of OSU’s wrestling team. His record as a coach is 425-63-6 and his pupils have won a total of 32 individual national championships.

Jordan Burroughs

Burroughs is a young American wrestler whose name often pops up during discussions about who is the best wrestler ever. Born in 1988, Burroughs has already amassed an impressive NCAA record and two National Championships. He won a gold medal at the 2012 Olympics, four World Championship gold medals, two Pan American gold medals and two Pan American Championship gold medals. Burroughs finished his collegiate career with an overall record of 128-20. He is currently ranked second all-time in the U.S. in terms of his accolades as a wrestler.

Glossary of Wrestling Terms

-A-

Arm bar

A method of turning an opponent from stomach to back on the mat by wrapping an arm around the opponent's elbow and using the leverage of that hold to flip him over.

Arm throw

A move in which a wrestler throws the opponent over his shoulder by holding the opponent's arm.

-B-

Bottom position

The wrestler who is on hands and knees is in the bottom position.

Bout

A match between two wrestlers, which is made up of three periods of 1 minute to 1 1/2 minutes each. A bout ends before the regulation time in the event of a fall, a technical fall, an injury default, or a disqualification. If the bout is tied after time expires, there is an overtime period.

Breakdown

The act of getting an opponent to the mat on his stomach or side.

Bridge

An arched position adopted by a wrestler, with his back above the mat, usually to avoid being pinned but sometimes as an offensive move.

Bridge out

An escape move in which a wrestler rolls from a bridge onto the stomach.

-C-

Central circle

The inner circle, 1 meter in diameter, on the wrestling mat.

Central wrestling area

A circle, 8 meters in diameter, inside the passivity zone.

Control

A wrestler who has a dominant position that restricts the opponent's mobility is said to be in control.

Cradle

A hold in which one arm is around the neck of the opponent, the other around the neck, with the hands gripped tightly together.

Cross-face

A hold in which the wrestler's forearm is pressed across the opponent's face.

-D-

Default

A win declared because of the opponent's disqualification or injury.

Decision

A victory in which the winner leads the opponent by 1 to 11 points. Compare technical fall.

Disqualification

A wrestler may be disqualified for brutality or unsportsmanlike conduct.

Double-leg takedown

A move in which a wrestler takes the opponent down by grasping both of the opponent's legs and pulling them.

Duck-under

A takedown move in which the wrestler ducks under the opponent's arm to get behind him and then uses a lift, throw, or trip to take the opponent to the mat.

-E-

Escape

If an athlete gets out from being under control in the bottom position and gets to his feet, facing his rival, it is an escape, which scores one point.

Exposure

Turning an opponent's shoulders to the mat, thus exposing him to the possibility of a pin.

-F-

Fall

When both of the opponent's shoulders are in contact with the mat (a pin), a wrestler is awarded a fall, which wins the match.

Fireman’s carry

A takedown move in which the wrestler brings the opponent temporarily over his shoulders, then to the mat.

Folk style

A style of wrestling generally used in youth wresting, high schools and colleges, which is similar to freestyle wrestling but with more emphasis on control and safety.

Full nelson

A hold in which both of the wrestler's arms are passed under the opponent's armpits and both hands are on the back of the opponent's head; illegal in amateur wrestling. See also half nelson.

-G-

Grapevine

A hold in which a wrestler wraps a leg around one of the opponent's legs, often preparatory to a throw.

-H-

Half nelson

A hold in which the wrestler's arm is passed under the opponent's armpit and the hand is on the back of the opponent's head. See also full nelson.

Headlock

A hold in which an arm is around the opponent's neck and the hands are locked together. The opponent's arm must be gathered into the hold to prevent accidental choking.

-I-

Injury default

A win rewarded to a wrestler when the opponent cannot continue to compete because of an injury.

Injury time

A period during which a match is halted because one of the wrestlers is injured or bleeding. If the wrestler cannot continue within two minutes, the match ends with an injury default.

-L-

Leg shot

A quick move, involving a level change, in which a wrestler thrusts toward the opponent's legs in an attempt to get a lock on one or both of them.

Level change

Bending at the knees to raise or lower the hips in order to get into a new position for a hold or takedown move.

-M-

Mat

The mat for international wrestling competition has a central wrestling area, 9 meters in diameter, with a center circle 1 meter in diameter. Inside the contest area is a red band, 1 meter wide, known as the passivity zone.

-N-

Near fall

If a wrestler exposes the opponent's shoulders four inches or less above the mat or has one of the opponent's shoulders on the mat and the other at an angle of less than 45 degrees to the mat, it is a near fall, worth two or three points depending on the amount of time.

Neutral position

The position wrestlers take at the beginning of a match, standing and facing each other, but not in contact. Also known as standing position.

-O-

Overtime period

If the score is tied when time runs out on a bout, a one minute overtime period begins immediately. The first wrestler to score a point wins.

-P-

Forcing both of the opponent's shoulders to the mat. The result is a fall, which wins the match.

-R-

Referee’s position

Where one wrestler is in the bottom position on knees and hands.

Reversal

If the wrestler in the bottom position completely reverses the situation and comes to the top position in control, it is a reversal, worth two points.

-S-

Single-leg takedown

A move in which a wrestler takes the opponent down by lifting one of the opponent's legs.

Singlet

The one-piece uniform worn by wrestlers.

Slam

To lifting the opponent from the mat and bring him back down with

unnecessary force; illegal in amateur wrestling.

Sprawl

A move used to counter a leg shot. The wrestler throws the legs back and

arches the hips into the opponent to break the hold.

-T-

Takedown

When a wrestler takes the opponent to the mat from the neutral position, it is a takedown, worth two points.

Technical fall

If a wrestler accumulates a lead of 12 points or more, it is called a technical fall and that wrestler wins the match. Also known as technical superiority.

Throw

Any move in which a wrestler lifts the opponent from the mat, then brings him back down.

Tie-up

Any move in which a wrestler grabs the opponent's upper body to gain control.

Tilt

To turn the opponent so that his back goes from an angle of 45 degrees or more to less than 45 degrees.

Top position

The wrestler who is on top of their opponent who is.

Tournament

A series of bouts to determine championships in various weight classes.

Although you may hear the same move be called a variety of terms. These

are just a sampling of the most common terms. There will be many more to

learn as the season progresses!

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Why is Shadow boxing so Important?

elvis@kingsacademy.com.au (Elvis Sinosic) — Mon, 17 May 2021 15:53:54 GMT

Learn why Boxing, Kickboxing, Muay Thai, and Mixed Martial Arts (MMA) fighters value Shadow Boxing and why you should be using it as part of your regular training routine.

Why is Shadwow Boxing so Important?

How to make the most of your Shadow Boxing

If you're interesting classes in Boxing or Muay Thai please check out our pages: Boxing - Muay Thai

What is Shadow Boxing?

Shadow boxing is when a Boxer, Kickboxer, Muay Thai or MMA (Mixed Martial Arts) fighter moves around by themselves throwing punches (or kicks/elbows/knees) in the air. Shadow boxing is a popular exercise for fighters to hone their fighting techniques, condition their muscles, warm-up or warm down during their workouts, or even to mentally prepare themselves before a fight. Done properly and with the right goals in mind, shadow boxing can improve your technique, strength, power, speed, endurance, rhythm, footwork, offense and defence, and overall fighting abilities.

You can Shadow box anywhere!

Shadow boxing is an extremely portable routine because you can shadow box anywhere and doesn’t require a large space (you can even shadow box stationary if the space doesn’t permit movement). Aside from the gym, you can shadow box in your living room or on vacation at your hotel, or pretty much anywhere imaginable. All you need is a little space where you can move around freely, and you basically have the perfect environment for shadow boxing.

The best place to shadow box, however, is in front of a mirror. When you’re looking at yourself performing your techniques, you will be able to notice various flaws and nuances to your movements that while subtle, can be difficult to correct. It is important to keep a close eye on your movements, and that’s where shadow boxing in front of a mirror comes in handy.

What are the benefits of shadow boxing?

Shadow boxing is incredibly versatile because of its freestyle nature and simplicity. You can practice anything you want without any distraction (by a bag moving around, or an opponent trying to hit you), and take instant feedback from a mirror, coach, or camera. You don’t need any equipment or anybody. Shadowboxing is quite harmless as you aren’t punished for making mistakes. All you need is an imagination, and you can practice virtually any movement you want.

Another great and very important overlooked skill that shadow boxing works on improving is your footwork. Footwork in Boxing, Kickboxing, Muay Thai and MMA is critical and can transform you from being a novice, into being an advanced practitioner. It is also the first step to combining footwork with strategy to develop ring general ship.

Some shadow boxing routines focus solely on footwork and movement, which of course will greatly enhance the way you use your feet in the ring. Gain a better understanding of how to move forward and backward and side to side. Once you become more comfortable with your movement, you can start moving at angles, and learn how to pivot.

Shadow boxing is a great way to enhance your footwork, and you’ll be moving like a pro in no time.

One of the most important aspects of your technique that shadow boxing helps to enhance is head movement. Head movement is rarely improved by routines such as the heavy bag or focus mitts. Admittedly, a large part of training will deal with offense. But that doesn’t mean defence isn’t as important. Whereas most routines work on punching and combinations, shadow boxing allows you to place great emphasis on head movement for defence. Consciously shifting your head from side to side to evade punches from an imaginary opponent will fast-track your body to memorizing its movements so that head movement becomes second nature. You can also work other defensive movements which can be overlooked in general training (covers, parry’s, checks, sprawls, etc). It’s important not to get focussed only on offence as without effective defence you won’t have the opportunity to use your offensive skills. But remember the first defensive skill you should learn is “don’t be there to get hit” and that means using your footwork to avoid your opponent’s offence. Shadow boxing is one of the best ways to develop your footwork.

Most Fighters aren’t shadow boxing enough!

Most Boxing/Kickboxing/Muay Thai/MMA students don’t have good movement. They may have good power and good speed, but their movement isn’t natural and isn’t relaxed. As athletically impressive as they may be, it simply doesn’t look coordinated. You should not be getting tired when you shadow box!

Shadow boxing is all the movements. There are no distractions about having a target in front of you to punch or an opponent in front of you to make you uncomfortable. The focus of shadow boxing is to get used to your fight specific movements and improve your skills. Nothing else!

Shadow boxing is the practice of committing repetitive technical combat specific movement to muscle memory. Forget about power, or speed, or endurance, strategy, flashy moves, etc. It’s simply the raw exercise of moving your body like a Fighter. You might be too tired to spar or hit the pads or heavy bag, but you can always have energy to practice moving. It’s this constant practice of developing this coordination that truly makes you a fighter and makes you a natural. It’s this supreme ability to move your body that develops naturalness, allows you to relax, to be efficient, to be balanced, to feel comfortable in your own body.

How to Shadow box Properly

1. You need a goal

You need to have a goal and not just move around aimlessly when Shadow Boxing. You want to have purpose so you can focus your movements to get the most out of the training.

Common reasons for shadow boxing:

Warm-up – Move around. Use your legs, move your head, relax the shoulders, throw some techniques (punches/elbows/kicks/knees/shoots/sprawls), move, move, move. Shake your limbs out. Repeat! Breathe and put some purpose to your movements. Breaking a sweat is OK if your goal is to warm-up. You want to put your body into motion so push yourself.

Technique – Are you working on a certain technique (punch, kick, elbow, knee, shoot, etc)? Or a defensive move (cover, parry, check, slip, weave, roll, sprawl, etc)? Go slow, take your time, and check out your form in the mirror. Instead of working on the entire movement, maybe you can pick out 1 or 2 key points to focus on. Once that part feels right, you can move on to another detail or try the movement in its entirety. Repetition is important but only after you know for sure that you’re practicing the right thing. This is where having a coach or way to review what you’re doing helps. (Coach, mirror, video, etc)

Coordination – Being able to do a move perfectly doesn’t mean you can do a move NATURALLY. Perhaps you’ve got your jab technique down right but can’t seem to land it in a real fight. You can improve this by throwing the jab from different situations. Instead of always setting yourself up in the same stance, you can try throwing the jab from different stances. Also try moving around and throwing the jab at different points in your footwork. Instead of trying to force the jab out, try to find a way for your body to allow a movement to feel natural. Maybe you’re telegraphing your shoot when you spar and everyone is defending your takedown attempts. You can use your shadow boxing to integrate your striking and wrestling together, so your shots become more seamless and harder to defend. You can apply this principle with any technique skill that you learn whether offensive or defensive.

Rhythm – Sometimes singular movements feel good, but you lack the flow during a fight or sparring. You can work on your rhythm while shadowboxing by making many movements. 3-4 punches, 3-4 slips, 3-4 steps, 3-4 kicks, repeat. Here you’re working on rhythm so it’s ok to minimize the movements to help you find a natural “fighting dance” rhythm in your body, rather than fully extending all your punches and putting 100% power on every movement. Develop some rhythm by focusing on the SHAKE-SHAKE-SHAKE!

Strategy – Shadowboxing is perfect for working on key strategic moments during a fight. Maybe you’ve got a bad habit of always running away. Or maybe you’re working slipping the right hand to land the left hook to the body. Or maybe you just got out of a sparring match where the opponent was a South Paw and you had difficulty dealing with the opposite stance. Shadow boxing with a strategic mindset is great for developing new strategies to beat opponents and then developing NEW HABITS to fulfill these strategies. It’s all muscle memory.

Warm-down – Move slowly, relax, breathe. Reflect on the training/sparring you just had earlier in the class. Think about different techniques or movement strategies that could have helped you and work on them. You’ve already done the hard work for the day. This is your time to enjoy the moment rather than to squeeze one last workout out of your body. Relax, reflect and warm down with your Shadow Boxing movements.

The worst thing you can do for developing technique is trying to work on everything all at once.

2. You need to execute

I’d say my biggest complaint about shadow boxing is not so much that fighters are doing it wrong but rather that they’re not doing it enough. If you’re a serious fighter, you should be shadow boxing a minimum of 30 minutes a day. Pros will do more like an hour. That shouldn’t be hard at all considering you already use shadowboxing for warm-up/warm-down and also when developing new techniques. When your class or session is over, find a space and do some more shadow boxing if you really want to improve and progress.

A general shadow boxing workout would be about 15 minutes of shadowboxing. You do it straight through, no rest. Keep your body moving and your muscles warm. If you’re getting tired too easily, simply slow it down. Shadow boxing can be done anywhere anytime. You should never have any excuse for sitting down and doing nothing at the gym. You can shadowbox, even as you’re watching a sparring match, or waiting in line for the bag, or talking to a friend. Shadowboxing can be your default “rest workout”.

When to shadowbox during your workout:

Warm-up – use shadow boxing to get warm and start loosening up your joints.

Technique Drills – use shadow boxing to work on new moves like punches, defensive techniques, or footwork.

Conditioning – use shadow boxing to condition your hand and leg endurance. Work on the common repetitive movements that you use during a fight.

Warm-down – use shadow boxing to close out your day and loosen whatever muscles that may have tightened from your workout. Take one last look at your technique in the mirror to recap on the techniques you’ve learned that day.

Different shadow boxing workouts:

Alone with your thoughts – Shadow box anywhere, anytime when you’re alone. Try using a mirror and see what happens when you change different things. Or try shadowboxing in a ring when it’s not in use and get yourself used to moving around on the canvas and touching up against the ropes.

With a slip rope or slip bag – Shadowbox as you practice your slipping, bobbing, and weaving, rolling, and head movement techniques.

Around a heavy bag – Push a heavy bag so it swings and then move around with it as you throw punches but don’t connect so it stays moving. It’s always good to have a moving object to your senses alert.

With a partner – Don’t shadowbox alone. Have a friend shadowboxing with you so it’s like you’re fighting each other except you keep a distance so no punches/kicks/etc connect. This is a great way to ensure that you’re keeping senses alert and not developing lazy eyes or bad movement habits that don’t help you in a fight.

With a coach – Shadowbox under the supervision of a boxing coach and take in the feedback. Adjust on the spot and see what happens. You can also have them move around you and hold their arm out or throw slow motion punches for you to practice working from different situations. If you know my fighters will face a southpaw in their fight, stand in a southpaw stance in front of them with your right arm extend to get them used to moving around the southpaw’s attack.

3. You need feedback

This is one of the biggest reasons for training in a gym and having a good trainer. You need a way to know if what you’re doing is helpful. You need a way to critique yourself and look for opportunities to improve. It is extremely hard to improve if the only feedback you get comes from yourself.

How to get feedback while shadow boxing:

HAVE A TRAINER/TRAINING PARNTER – have a trainer/training partner oversee your movements and make little suggestions here and there. There really is no substitute for having the resource of someone more experienced than you. Even if you don’t have a mirror, you could have a fellow student (preferably one more experienced) take a look and adjust what they see.

USE A MIRROR – look at your form in the mirror and see if you can find areas for improvement. It also helps to compare your form to other boxers in the gym. See how certain aspects of their technique look different from yours. There’s an exceptionally good reason high level Boxing, Muay Thai and MMA Gyms all have a large bank of mirrors. Being able to review what you’re doing while you’re doing it is invaluable. The mirror is your coach that is always there for you.

PAY ATTENTION TO HOW YOU FEEL – if something feels too difficult, you’re probably doing it wrong. Your shoulders shouldn’t be hurting during the hook. Your back shouldn’t be aching when you slip. You shouldn’t be falling off balance when you move around. If you’re getting tired shadowboxing, how can you expect yourself to have much endurance during a high-stress fight with an opponent?

RECORD YOUR SESSION – Use a video recorder, your phone or any device that allows you to record your session. Then you can take the footage home and review it repeatedly. You can review and compare to see if you’re fixing your problems by checking new footage with old footage. It’s not as good as live adjustments but will catch things that might be missed in live training and you can always go back again to review repeatedly. Video is one of the most under utilised methods for improving shadow boxing. People will record their sparring or fights but not their shadow boxing where they are developing their skills. Take advantage of this technology. The great thing about video is you can share it with coaches and training partners who may pick up on things that you miss.

4. You need to think

This should be a rule that you apply to every minute of your training. Don’t ever let the brain go dead. THINK! Be alert. See if you can notice your own vulnerabilities before your opponents do.

What to think about while shadow boxing:

WHAT ARE YOUR GOALS? – What are you focusing on? If it’s speed, then work speed. If it’s strategy, then work strategy. If it’s timing work timing. If it’s angles, work angles. Pick one technique and focus on it. One technique at a time.

WHERE IS THE PROBLEM? – This is the hardest part of learning. It’s very hard to improve if you don’t know what the problem is. Again, therefore you need to work with trainers, coaches, and people more experienced than yourself.

TRY SOMETHING NEW – Instead of throwing the same techniques every day, try finding new ways to change it up. At first try throwing it from different positions. Try throwing from a different angle. Then maybe you can try with a different emphasis on the muscles used (shoulders vs lats). Maybe you can try with your weight more over your front foot or your back foot or in between. Maybe you try with a 1 inch step, and a 3 inch step and so forth. Applying this theory in every way to every technique will get you very far! Paying attention to the more experienced fighters can give you a clue as to where to vary your technique. The more you play and work outside your comfort zone in shadow boxing the more you’ll improve you technique and be able to improve your skills. Then you can apply the skills you gain to your pad work, then your sparring and then finally when you step into the ring a compete.

WHAT NEXT?

It doesn’t matter if you do Boxing, Kickboxing, Muay Thai or Mixed Martial arts (MMA) shadow boxing can help you improve your skills and abilities. Now that you’ve learnt more about the value of shadow boxing start adding it to your daily training routine. Use it before class, in class and after class to improve your skills. Shadow boxing is a skill you take with you wherever you are so make the most of it.

Once you’ve added shadow boxing to your training routine, you’ll want to apply those skills you learn to your sparring. So, check out our Blog on learning about sparring:

Learn about Sparring : https://www.kingsacademy.com.au/learn-about-sparring

If you’re interested in trying a Boxing, Muay Thai or MMA class at Kings Academy follow the link below to register your interest:

Book a week free trial at Kings : https://www.kingsacademy.com.au/week-free-trial

If you're interesting classes in Boxing or Muay Thai please check out our pages: Boxing - Muay Thai

See you at training!

Kings Academy

Kings Academy is the Premier Martial Arts Academy servicing Liverpool and Greater Western Sydney with classes in BJJ (Brazilian Jiu Jitsu), Muay Thai, Boxing, Wrestling and MMA (Mixed Martial Arts)

Learn about Boxing

elvis@kingsacademy.com.au (Elvis Sinosic) — Sun, 16 May 2021 16:49:21 GMT

A comprehensive look at Boxing, looking at the history, training, and competition of one the oldest sports still around today. Boxing, also known as the art of self-defence, the sweet science or pugilism (fist fight), is one of the most popular sports today.

Learn about Boxing

Find out everything you need to know about Boxing

If you're interested in classes in Boxing please check out our Boxing Page

A comprehensive look at Boxing, looking at the history, training, and competition of one the oldest sports still around today.

Boxing, also known as the art of self-defence, the sweet science or pugilism (fist fight), is one of the most popular sports today.

History of Boxing

Historical evidence suggests humans have been engaging in fisticuffs in one form or another throughout history. Sumerian relief carvings depicting boxing have been found dating as far back as the third millennium BC and fighting as a form of sport has been traced back to circa 1500 BC.

Boxing took place at the Ancient Olympic Games in Greece for the first time in 688 BC (the 23rd edition of the event) and the maiden competition was won by Onomastos of Smyrna, who went on to work on the rules of the sport.

Boxing continued in the Ancient Olympic Games during the Roman period and it was part of both gladiatorial contests and military training until at least 400 AD. Over time, the leather wrapping used to protect fighters’ hands was replaced by studded metal gloves. Unfortunately, this usually resulted in death for one of the fighters.

After the fall of the Roman Empire, competitive boxing mostly disappeared for several centuries. The sport resurfaced in 17th century England in the form of bare-knuckle fighting.

As boxing’s popularity grew, so did the amounts of money that wealthy aristocrats gambled on their favourite fighters. Because of this, rules were instituted, and the sport started to become more organized.

While the idea of weight classes was introduced somewhere in the early 1820’s, it wasn’t until around the turn of the 20th century that weight classes were finally standardized in an effort to even the odds between boxers in a fight.

In 1867, the Queensbury Rules were instituted, paving the way for modern boxing by standardizing ring size, length of rounds, and behaviour. The Queensbury rules also required fighters to wear gloves, forever changing the sport. Fighters could now hit harder, increasing the degree of injury that could be inflicted during a fight.

Modern Boxing

Modern boxing is often referred to as, “the sweet science.” The phrase was originally coined in the early 1800s by British sportswriter and journalist, Pierce Egan. Egan is best known for his boxing articles, in which he referred to boxing as, “the Sweet Science of Bruising” to illustrate how boxers are both tough and methodical.

Today, boxing falls into two main categories: amateur and professional. In amateur boxing, scoring is based on points rather than the physical damage inflicted on an opponent. Also, protective headgear is worn. Matches are shorter, consisting of three rounds that are each three minutes long, with a one-minute rest interval in between rounds.

On the other hand, professional boxing matches typically consist of 10 to 12 rounds. Headgear is not permitted, and fighters take much more damage. It is not uncommon for boxers to begin their career as an amateur fighter before turning pro.

Objective

A boxing match is held in a square ring, with two corners marked with red and blue colour belonging to the fighters’ teams, where under the supervision of a judge and a commission, two athletes compete using fair fighting techniques under a set of rules.

The basic objective of boxing is knocking down the opponent using a combination of techniques, under the supervision of a judge and a commission and following a set of rules. Reading further, you will get to know the essentials of boxing, the rules, as well as how it’s played.

Boxing Ring History

The term “ring” has its origin from the early boxing fights, where a circle was drawn at the spot in which the match was held.

Boxing Ring

A boxing ring is the space in which a boxing match is held. A modern ring is set on a raised platform, it is square with a post at each corner to which four parallel rows of ropes are attached with a turnbuckle. Two of the corners are coloured red and blue, belonging to a respective player. Unlike the wrestling ring, the boxing ring ropes are connected between the posts. The floor of the ring must have around 1 inch (25mm) of padding covered with canvas.

Dimensions of a Boxing Ring

The size of the boxing ring may vary depending on the type of tournament and relevant governing body. The standard ring is between 16 and 25 feet (4.9 and 7.6 m) to a side between the ropes with another 2 feet (0.61 m) outside. The platform of the ring is generally 3 to 4 feet (0.91 to 1.22 m) from the ground with the posts rising around 5 feet (1.5 m).

The ropes are around 1 inch (25 mm) in diameter and held up on posts rising around 5 feet (1.5 m) at heights of 18, 30, 42, and 55 inches (.46, .76, 1.07, and 1.37 m).

Boxing - Equipment

Boxing requires certain basic equipment for training:

Boxing Gloves. 12-16 oz. boxing gloves. People use different weights for different things but if you are looking for an all-in-one glove for both hitting bags and sparring you can’t go wrong with a 16oz. If you have smaller hands or are primarily hitting speed bags then consider something lighter.

Hand Wraps. To prevent injury, you wrap these cloth and elastic strips around your hands and wrists for training and competition. They compress your hands and provide wrist and knuckle support. Get them, learn how to wrap your hands and you will save yourself from lots of pain.

Boxing shoes. Boxing shoes are tight-fitting, lightweight, high-top shoes with thin rubber soles designed for fast footwork, traction, ankle support and breathability. You don’t necessarily need them when first starting out but once you pick up a pair, you’ll wonder how you ever boxed in running shoes. Also, many gyms won’t let you train in street shoes.

Protective gear . A mouth guard is essential when sparring or in competition to protect your teeth and reduce concussion risk. Don’t be a fool and get a tooth knocked out. Other protective equipment for sparring includes a cup and headgear to protect your groin, face and ears.

Skipping rope . Jumping rope is a fundamental part of conditioning and training. There are plenty of fancy boxing jump ropes but pretty much anything will do when you are starting out.

Popular Terms in Boxing

Before being able to play or watch boxing, you should be familiar with the following terms, which are most frequently used during boxing matches.

Blocking − The technique to prevent an opponent's punch from landing cleanly on the head or torso by using the hands, shoulders or arms.

Bout − A short spanned match conducted between two competitors with a timeline of four three-minute rounds, and with a break of one-minute between each round.

Break − A referee's command for boxers to free from a prolonged trap or a clinch.

Caution − An admonition to the boxer by a referee. Three cautions are issued before a warning. Mostly, the player is cautioned when he commits a foul.

Clinch − When two boxers are holding, or trapping each other for a longer duration, without any punches or fight involved.

Down − A boxer is considered "down" if he touches the floor with anything other than his feet or if he goes outside the ropes after receiving a punch. A boxer is also technically "down," even if he hasn't fallen but takes a serious blow or blows to the head and the referee steps in to stop the action.

Foul − An infringement of boxing rules.

Hook − A short power punch in which the boxer swings from the shoulder with his elbow bent, bringing his fist from the side toward the center.

In-fighting − Boxing at close range.

Jab − A quick, straight punch thrown with the lead hand.

Knock Down − A boxer is technically "knocked down," even if he hasn't fallen but he takes a serious blow or blows to the head and the referee steps in to stop the action.

Neutral Corner − One of the two corners in the ring that do not belong to either fighter.

Rabbit Punch − This punch is considered to be against the game rules or as being illegal, as one of the competitors lodges a punch to the back of the opponent’s head or body (mostly kidneys). This punch is mostly delivered when the boxers are having a wrestle “inside.”

Saved by the Bell − When a fighter is on the verge of being knocked out, or is knocked out just as the bell sounds, so that the fighter does not lose and has a minute to compose himself.

Standing 8 Count − This term is used when one of the boxers is unable to continue the fight due to reasons like being injured, cannot continue, etc. In this case, the referee stops the fight and starts a count till eight, giving the player a chance to either continue or declare closure.

Uppercut − This is one of the punches that is landed on the guard of the boxer from below in an upward direction.

Warning − An alert given by the referee to the boxer in case of any fouls or extension of three warnings. Once the referee indicates a warning then the ringside judges will decide about issuing points. The opponent who is issued the warning, loses the bout or is disqualified.

Weaving − A method used by the boxer to escape the anticipated punches through twist and turn movements.

Boxing - How to Play?

The objective of boxing, as mentioned before, is to knock out the opponent, making him unable to stand until the referee counts to ten. Another way of winning in boxing, is by scoring points.

Shadow Boxing

Shadowboxing is a training method that accompanies the martial arts, especially boxing. It’s typically used as a warm-up to gradually increase heart rate and prepare the muscles for training. In shadowboxing, a contender moves around the room and throws punches at the air in a way that mimics fighting or sparring.

Shadow boxing is incredibly versatile because of its freestyle nature and simplicity. You can practice anything you want without any distraction. Shadow Boxing enhances form, technique, movement, and even helps you build muscle memory and mindfulness. Not to mention, it’s great exercise and warm up for training.

Boxing Sparring

Sparring is "practice fighting" with the aim of training skills and fitness, not to determine a winner. Sparring gloves are often more padded than gloves used in actual bouts. Sparring partners sometimes agree to practice specific types of punches or defence moves to focus their training.

Ideally, you will want to have the fundamentals incorporated into your daily training routine, at the very least. Things like basic offense and combinations, defensive techniques like slipping, parrying and countering, as well as basic tactical strategies. The last thing you want to do is to rush into sparring, so make sure you’re at a level where you’re confident enough in your abilities, at least in principle.

Sparring is probably the most important training aspect of being a fighter. Sparring goes beyond punching and defence. This is where you actually learn to fight. You get to see what works and what doesn’t. You find out exactly what needs to be improved. Unfortunately, this isn’t the case for many beginners—they only find out how tough they are or aren’t.

Learn how to spar correctly and you will become a better fighter in much less time. Don’t waste time by trying to win all your sparring matches. Winning is easy…just keep doing something you’re already good at and do it against an inferior opponent. Sparring properly however, requires you to control yourself a bit and focus on skills that need more practice. Sure you might get hit but that’s what controlled sparring is for. Controlled sparring allows you to work on new techniques without getting beat up for making mistakes.

Controlled sparring is what skilled boxers use to develop their boxing skills. That’s the secret. The best gyms I’ve seen spar softly. Sure, they might look like they’re going intense but they’re really not. It’s fighters who are comfortable with each other and trust each other to pull back when exchanges are won and so they are able to go a little faster and a little harder. However, their increased intensity is STILL controlled. They are not wailing on each other or chasing each other into the corners and trying to get a KO. They are landing beautiful combinations and avoiding many punches along the process. Their footwork isn’t panicky, it’s smooth and relaxed but swift when it needs to be. There is a time and a place for hard sparring, generally when you’re preparing for fights. But if you want to have long and successful career, smart sparring is the way to go.

Sparring is a time for you AND your opponent to help develop each other’s skills by practicing real boxing moves in a real boxing environment. It is not the time for both fighters to try and beat each other up. Having an opponent close up their defence and run from you will not develop your skills in the ring. Give him a chance to work and be the best he can be, so that he may push you to be the best you can be. Save that “winning” attitude for competitions.

To learn more about Sparring check out our Blogs:

Learn about Sparring : https://www.kingsacademy.com.au/learn-about-sparring

Don’t be afraid of Sparring : https://www.kingsacademy.com.au/don-t-be-afraid-of-sparring

Boxing Styles

Each boxer develops their own personal style. However, there are three main styles of boxing that are widely recognized:

In-fighter (a.k.a. swarmer). In-fighters prefer to stay close to their opponent and apply pressure with a constant stream of attacks. In-fighters are usually fast on their feet and use mostly uppercuts and hooks. This style is often favoured by shorter fighters with a shorter reach. Famous in-fighters include Joe Frazier, Mike Tyson, Manny Pacquiao and Gennady Golovkin.

Out-fighter (a.k.a. out-boxer). Out-fighters are also quick on their feet but like to maintain some distance from an opponent. Out-fighters rely on longer-range punches such as jabs and crosses. Some famous out-fighters are Muhammad Ali, Sugar Ray Leonard and Floyd Mayweather Jr. Out-fighters usually tend to wear down their opponents.

Slugger (a.k.a. brawler or puncher). What sluggers lack in finesse they make up for in raw power. Sluggers tend to be slow and fairly predictable but are often able to knock out opponents with a single punch. George Foreman and Vitali Klitschko are notable sluggers.

The effectiveness of these styles against each other is often compared to the rock, paper, scissors game because each has advantages over one style but disadvantages over another. For instance, the strength of a slugger can overcome an in-fighter, while the in-fighter’s speed and close-in fighting style tends to be successful against out-fighters. However, out-fighters are faster than sluggers, and an out-fighter can often wear down a slugger, as long as they can avoid the slugger’s knockout punch.

Because of this, fighters who can combine multiple styles tend to be more versatile and are more successful than those who stick to one style.

Getting Ready

Before every match, there are a few steps that needs to be completed −

Registration check − A registration book is the identification of a boxer, and it is required to be shown before every competition. It documents your weight, information about your opponents and results of the matches played.

Weigh-in − This is required so the fighter may be placed in the correct weight category.

Physical examination − After the weigh-in a physician examines the capability of a boxer to compete. The things they check consist of −

Blood pressure

Breathing

Condition of hands and face

Wrap check − Usually the judge signs the wraps, meaning the boxer has followed the given procedures and rules. After the signing, the boxer is sent to the host, who gives the boxer either red or blue gloves, depending on the assigned corner.

As the boxers get into the ring, and sit on their assigned posts, the judge comes to make a final check if the boxers are wearing a mouthpiece and the correct size of gloves (and head gear if amature).

The boxers are introduced and called in the centre of the ring where they touch gloves, a sign of sportsmanship.

The boxers return to their corners and wait for the bell to ring to mark the beginning of the fight.

Quick Glimpse of the Match

The players must fight a series of rounds (normally 3 for amateur and 10-12 for professional) with one-three minutes intervals. A bell is rung to signify the start of each round.

There is a wooden table placed at the ringside, and a ring official hits it with a hammer, to denote that there are only ten seconds left in each round.

A boxer is declared winner, when the opponent is downed and does not resume within ten counts or when the player is seriously injured (referee stoppage).

The winner of the match is declared through scoring, when there is no disqualification or any knock-outs/referee stoppage.

Scoring

Who won the round is mostly based on counting "scoring punches" - punches with the knuckle side of the fists that strike the front or sides of the opponent's body (above the belt) or head. Fouls are also tracked and affect scoring. According to the judges, these may be: the number of punches, aggression put in, control of the ring, controlling the fight tempo, and the amount of damage caused.

Scoring in professional boxing is quite different from scoring at the amateur level. It’s based on four criteria −

Clean punching

Effective aggressiveness

Ring Generalship

Defence

The scoring system maintained by the judges is the 10-point-must system. In a closed round, the winner of each round is issued 10 points, whereas the defeated boxer will receive 9 points. Similarly, the loser will receive 8 points if knocked down or taken over. Seven points if knocked down twice. Both boxers will receive 10 points each when the round is even.

A boxer is declared the winner when all the three judges are in accordance and when the boxer receives more points than the opponent. If the majority of judges declare the match tie, then the match is called for a draw.

A match can be concluded by four possible decisions of the judges −

Unanimous decision − Here all the judges are in agreement and score the boxer same and declare as the winner.

Split decision − Here, two of the three judges support one boxer, and the other one, supports the other boxer.

Majority decision − One judge draws the match, whereas the two other judges score one boxer.

Draw − This happens, when none of the judges are in agreement. One judge scores for one boxer, another judge for another boxer, and the third judge evens out the match. In this state, none of the boxers is declared the winner.

Fouls

A foul committed by a player results in the deduction of points by the judges. Committing a serious foul or committing a foul repeatedly, can result in disqualification. To prevent the fight from becoming a brawl and prevent severe injuries boxers must not −

Strike below the belt

Strike when the opponent boxer is down on the canvas

Kick

Strike with elbows, forearms or the inside of the hand (slap)

Head-butt

Biting

Grabbing onto the ropes

Poke the eye with a thumb

Wrestle, grapple or hold the opponent excessively

Boxing is played at two levels − Amateur (Olympic) and Professional boxing

Amateur boxing

Amateur boxing takes place at many events, such as the Olympic Games, Pan American Games and Commonwealth Games. The bouts are short in duration compared to professional bouts and fighters must wear protective headgear. For this reason, the winner is decided by scoring punches, meaning, when boxers connect with the knuckle portion of the gloves. Every punch that is landed either on the head or the torso of the boxer is considered as a point. The judge monitors the fight to make sure that only legal punches are dealt.

Professional boxing

Professional boxing is also called prize-fighting. It originated in the early 20th century when boxing was legalized and started to be a regulated sport. The bouts last longer than in amateur boxing, with a greater number of rounds, depending on the significance of the fight.

Protective gear is not allowed, and the boxers can take up much more damage than amateur fighters, before the judge halts the fight. Although it seems more brutal, professional fights are enjoyed much more than amateur fights.

Professional boxing Associations

World Boxing Association (WBA) − An international boxing organization that awards the WBA world championship title.

World Boxing Council (WBC) − One of the most prestigious organizations for boxing. It has over 140 countries with their flags represented on the awarding belt.

World Boxing Organization (WBO) − The organization which recognizes professional boxing world champions.

International Boxing Federation (IBF) − The federation creates different regional titles throughout the United States and other countries, to give young boxers the opportunity to participate.

Boxing – Well know Fighters and Champions

Boxing tournaments are held in different categories, depending on the weight of the competitors. Following are some of the legends of the sport. Take the time learn about the Boxing greats who helped mould the sport that we know and love today.

Muhammad Ali

Muhammad Ali, the American professional boxer is one of the most renowned heavyweight champion in sports history. He reserves the record of being the only one to have won the lineal World Heavyweight Championship title three times, in 1964, 1974, and 1978. He won several historic boxing titles and hence earned the nickname “Greatest”. His unprecedented grace and unique style made him a legend and Sports Illustrated declared him to be the "Sportsman of the Century".

Mike Tyson

Mike Tyson, often referred to as ‘Kid Dynamite’ is considered as one of the best heavyweight champions of all time and has an impressive list of accomplishments to his credit. He holds the record of being the youngest boxer to have won the World Boxing Council, World Boxing Association, and International Boxing Federation heavyweight titles at 20 years, 4 months, and 22 days old.\

Henry Jackson Jr

Henry Jackson Jr., known as Henry Armstrong, is regarded as one of the greatest boxers of all time. He not only belonged to the group of boxers who won boxing championships in three or more different divisions (there were only eight universally recognized World titles at the time) but also has the record of holding three world championship titles (featherweight, lightweight, and welterweight) at a time in 1938. Armstrong successfully defended his welterweight title 19 times and was known for his style of throwing punches from all angles.

Herbert Lewis

Herbert Lewis Hardwick, the Afro Puerto Rican boxer, was inducted into the hall of fame in 2012. He primarily fought middleweight and welterweight matches. Hardwick, who was well known by his nickname “Cocao Kid” won the World Colored Championships in both these divisions.

Joseph William Calzaghe

Joseph William Calzaghe, the former Ring Super Middleweight and light heavyweight champion, is the longest reigning super middleweight champion, having held the title for more than 10 years. He successfully defended the title 21 times, however, finally relinquished it move up to the light heavyweight division. In 2009, The Ring Magazine ranked him Number 3 in the world.

Rocky Marciano

Rocky Marciano is said to be the only boxer to have held the heavyweight title without a bout tie or defeat throughout his career. Marciano was famous for his cast iron chin and incredible endurance power. Known for his ferocious punches, he holds the highest knockout percentage of 87.75.

Floyd Mayweather

Floyd Joy Mayweather Jr. is best known as the undefeated professional five division world champion. Mayweather has 11 world titles to his credit, and has won the lineal championship in four different weight categories. He topped the list of the 50 highest paid athletes by Forbes and Sports Illustrated for the year 2012, 2013 and 2014.

Manny Pacquiao

Manny Pacquiao, the Filipino boxer is the first and the only eight-division world champion. Pacquiao, is a three-time winner of the ‘The Ring’ and ‘BWAA’ Fighter of the Year award having won in the year 2006, 2008, and 2009. The Boxing Writers Association of America, World Boxing Council, and World Boxing Organization endowed him with the title “Fighter of the Decade” for the 2000s. Forbes ranked him as the second highest paid athlete in the world in 2015.

Canelo Álvarez

Santos Saúl "Canelo" Álvarez Barragán (born 18 July 1990) is a Mexican professional boxer. He has won multiple world championships in four weight classes from light middleweight to light heavyweight, including unified titles in three of those weight classes. Álvarez is currently a unified super middleweight world champion, having held the WBA (Super), WBC, and Ring magazine titles since 2020, and the WBO title since May 2021.

Tyson Fury

Tyson Luke Fury (born 12 August 1988) is a British professional boxer of Irish Traveller descent. He is a two-time world heavyweight champion, having held the WBC and Ring magazine titles since defeating Deontay Wilder in 2020; previously he held the unified WBA (Super), IBF, WBO, IBO, and The Ring titles after defeating Wladimir Klitschko in 2015. With his defeat of Wilder, Fury became the third heavyweight, after Floyd Patterson and Muhammad Ali, to hold The Ring magazine title twice, and is widely considered by media outlets to be the lineal heavyweight champion.

Anthony Joshua

Anthony Oluwafemi Olaseni Joshua, OBE (born 15 October 1989) is a British professional boxer. He is a two-time unified world heavyweight champion, having held the WBA (Super), IBF, WBO, and IBO titles since December 2019, and previously between 2016 and June 2019. At regional level, he held the British and Commonwealth heavyweight titles from 2015 to 2016.

Gennady Golovkin

Gennady Gennadyevich Golovkin (born 8 April 1982), often known by his nickname "GGG" or "Triple G", is a Kazakhstani professional boxer. He is a two-time middleweight world champion, having held the IBF and IBO titles since 2019. He previously held the unified WBA (Super), WBC, IBF and IBO titles between 2014 and 2018 and was ranked as the world's best boxer, pound for pound, from September 2017 to September 2018 by The Ring magazine.

Roy Jones Jr.

Roy Levesta Jones Jr. (born January 16, 1969) is an American former professional boxer, boxing commentator, boxing trainer, rapper, and actor who holds dual American and Russian citizenship. He competed in boxing from 1989 to 2018, and held multiple world championships in four weight classes, including titles at middleweight, super middleweight, light heavyweight, and heavyweight, and is the only boxer in history to start his professional career at light middleweight and go on to win a heavyweight title. As an amateur, he represented the United States at the 1988 Summer Olympics, winning a silver medal in the light middleweight division after one of the most controversial decisions in boxing history.

Bernard Hopkins

Bernard Humphrey Hopkins Jr. (born January 15, 1965) is an American former professional boxer who competed from 1988 to 2016. He is one of the most successful boxers of the past three decades, having held multiple world championships in two weight classes, including the undisputed middleweight title from 2001 to 2005, and the lineal light heavyweight title from 2011 to 2012.

Miguel Cotto

Miguel Ángel Cotto Vázquez (born October 29, 1980) is a Puerto Rican former professional boxer who competed from 2001 to 2017. He is a multiple-time world champion, and the first Puerto Rican boxer to win world titles in four weight classes, from light welterweight to middleweight. In 2007 and 2009, he reached a peak active pound for pound ranking of seventh by The Ring magazine. Cotto started out his career as a hard-hitting pressure fighter but evolved over the years into a more refined boxer-puncher as he moved up in weight.

Félix Trinidad

Félix Juan Trinidad García (born January 10, 1973), popularly known as "Tito" Trinidad, is a Puerto Rican former professional boxer who competed from 1990 to 2008. He held multiple world championships in three weight classes and is said to be one of the greatest Puerto Rican boxers of all time.

Vasyl Lomachenko

Vasyl Anatoliyovych Lomachenko (born 17 February 1988) is a Ukrainian professional boxer. He is a former world champion in three weight classes, having held the WBO featherweight title from 2014 to 2015; the WBO junior lightweight title from 2016 to 2017; and the unified WBA (Super), WBC, WBO and Ring magazine lightweight titles between 2018 and 2020. Lomachenko is one of the most successful amateur boxers of all time, possessing a record of 396 wins and 1 loss, with that loss avenged twice. Competing in the featherweight and lightweight divisions, he won a silver medal at the 2007 World Championships, gold at the 2008 European Championships, consecutive gold at the 2008 and 2012 Olympics, and consecutive gold at the 2009 and 2011 World Championships. He is known for his exceptional hand speed, timing, accuracy, creativity, athleticism, defense and footwork.

Lennox Lewis

Lennox Claudius Lewis CM CBE (born 2 September 1965) is a former professional boxer who competed from 1989 to 2003. He is a three-time world heavyweight champion, a two-time lineal champion, and remains the last heavyweight to hold the undisputed championship. Holding dual British and Canadian citizenship, Lewis represented Canada as an amateur at the 1988 Summer Olympics, winning a gold medal in the super-heavyweight division after defeating Riddick Bowe in the final.

Wladimir Klitschko

Wladimir Wladimirowitsch Klitschko[a] (born 25 March 1976) is a Ukrainian former professional boxer who competed from 1996 to 2017. He held the world heavyweight championship twice, including the unified WBA (Super), IBF, WBO, IBO, and Ring magazine titles. A strategic and intelligent boxer, Klitschko is considered to be one of the best heavyweight champions of all time. He was known for his exceptional knockout power, using a strong jab, straight right hand and left hook, as well as great footwork and mobility, unusual for boxers of his size.

Oscar de la Hoya

Oscar De La Hoya (born February 4, 1973) is an American former professional boxer. As a boxer, he competed from 1992 to 2008, winning 11 world titles in six weight classes, including the lineal championship in three weight classes. He is ranked as the 12th best boxer of all time, pound for pound, by BoxRec. Nine of his victorious fights received a 5-Star rating from BoxRec. De La Hoya was nicknamed "The Golden Boy of boxing" by the media when he represented the United States at the 1992 Summer Olympics where, shortly after having graduated from James A. Garfield High School, he won a gold medal in the lightweight division, and reportedly "set a sport back on its feet.

What next?

Now that you’ve learnt about Boxing read our Blog on why you should start Boxing training!

Ten reasons you should try Boxing :

https://www.kingsacademy.com.au/ten-reasons-you-should-try-boxing

If you’d like to come in and do a week free trial at Kings follow this link and enter your details:

https://www.kingsacademy.com.au/week-free-trial

We look forward to seeing you at training.

If you enjoyed this article please check out our other related blogs:

Learn about Muay Thai

Learn about Wrestling

Learn about BJJ

If you're interested in classes in Boxing please check out our Boxing Page

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Kings Academy

Kings Academy is the Premier Martial Arts Academy servicing Liverpool and South Western Sydney with classes in BJJ (Brazilian Jiu Jitsu), Muay Thai, Boxing, Wrestling, and MMA (Mixed Martial Arts)

Ten Proven Scientific Benefits of Sauna

elvis@kingsacademy.com.au (Elvis Sinosic) — Thu, 29 Apr 2021 08:27:43 GMT

We all know coming to the academy and training in Brazilian Jiu Jitsu, Muay Thai, Boxing Wrestling and Mixed Martial Arts is healthy. But what about sauna benefits? We know that the fighters who need to make weight use the Sauna to shed weight before their matches. We know fighters hop into the Sauna after training as part of their recovery. But do you know why it’s beneficial? Do you know what benefits you could get by getting your sweat on in the Sauna?

Ten Proven Scientific Benefits of Sauna

Why you should be using the Sauna

We all know coming to the academy and training in Brazilian Jiu Jitsu, Muay Thai, Boxing Wrestling and Mixed Martial Arts is healthy. But what about sauna benefits? We know that the fighters who need to make weight use the Sauna to shed weight before their matches. We know fighters hope into the Sauna after training as part of their recovery. But do you know why it’s beneficial? Do you know what benefits you could get by getting your sweat on in the Sauna?

Before we dive into the benefits of Sauna, let’s look at one of the things that happens when we’re in the Sauna, we sweat! We sweat in training and we sweat in the Sauna. Sweat is good for us, it lets us know we’ve worked hard at something. But there must be more to it?

Benefits of Sweating

We all know that Sweating is how the body cools down. The body uses sweat to regulate temperature when we train hard. But what else?

Sweat glands assist in the healing of wounds – you read that correctly. The eccrine sweat glands exist in the millions on our skin and contain adult stem cells that are crucial to the healing of wounds.

Sweat acts as an antibiotic – If you fall and get a graze you might need some antibacterial ointment. But generally, if you have a small injury, or scratch, our sweat acts as an antibiotic with agents like dermcidin, which kill off any potential infections.

Sweat rids our bodies of Toxins – If you have ever felt bloated, hungover, or just plain run down from day to day life of poor diet, over indulgence or too much partying. Getting your sweat on will help release a lot of those toxins. Think about the longevity you would create in your life if you were consistently flushing these toxins out. You would be surprised how many toxins can be discovered in the release of sweat that don’t even show up in blood or urine.

Now let’s look at Sauna where we can do some sweating.

What is a Sauna?

Heat therapies have been used for healing and wellness for centuries. The sauna is simply a small or large room designed specifically to help you sweat. What’s more, science stands behind saunas, and modern medicine has proven clinical health benefits of saunas that will leave you wanting to get your own sweat on soon.

What Happens in the Body?

Whatever type of sauna therapy you choose, and regardless of the humidity level, the effects on the body are similar and create a variety of well-documented health benefits, such as releasing the ‘feel good’ endorphins, in addition to widening the blood vessels to improve circulation and blood flow.

Depending on the duration of sauna use, you will see circulation improvements that are similar to the effects of moderate exercise. Your heart rate may increase to 100 to 150 beats per minute while the growth hormone release increases by as much as 200 to 300%. Sauna use can also help improve athletic performance and stamina due to that increase in circulation.

Still not convinced. Then let’s dive into a few more proven health benefits of sauna use, and how to accurately measure the effects.

10 Proven Clinical Health Benefits of Sauna Use

1. Supercharge your cell power. Heat has been proven to positively impact your mitochondria, the ‘batteries’ powering your cells, helping your body naturally produce more energy and stay fit.

2. Anti-Aging benefits. Cell regeneration means you slow the aging process. And if you’re not quite convinced, check out the 20 year study of Finnish men that links two to three sauna sessions per week with a 23% decreased risk of death from cardiovascular disease.

3. Detoxify heavy metals and chemicals. Everyday exposure to potentially toxic heavy metals through a variety of sources means even the most health-conscious people still have toxins in the body. Regular sauna bathing helps excrete toxins such as arsenic, cadmium, lead, and mercury.

4. Make your heart happy and healthy. A 2018 study found that sauna sessions four to seven times per week reduces the risk of death from cardiovascular disease by as much as 58%.

5. Reduce blood pressure. Sauna heat helps widen blood vessels and improve circulation, which reduces blood pressure.

6. Optimize athletic performance. Blood flow improvements from hyperthermic conditioning (heat conditioning) sends more blood to the heart, leading to an increase in plasma and red blood cell volume. That process delivers more oxygen throughout the body, fuelling athletic performance.

7. Improve muscle function and recovery. As more blood flow and oxygen is delivered throughout the body, muscles increase in size and muscle breakdown is diminished. One study showed that two, one-hour sauna sessions for seven days straight increases production of the human growth hormone (HGH) by two to five times.

8. Fuel weight loss. Regular sauna use is shown to regulate the appetite, increase metabolism, and improve oxygen utilization, helping to fuel weight loss along with a reduction in body fat.

9. Boost brain function. The brain-derived neurotrophic factor, or BDNF increases with regular sauna use, activating the growth of new brain cells, better maintaining existing cells, and improving neuroplasticity, the brain’s process for forming new neural connections.

10. Ignite your immune system. Heat exposure from sauna use increases the heat shock protein, stimulating antigen-presenting cells, along with releasing cytokine, thus stimulating the body’s natural immune system.

BONUS BENEFIT: improve emotional health and mood. When your body and brain are healthy, detoxified, and destressed, and you’ve boosted endorphins, your overall mood and emotional health improves.

Who Should Sauna, and Who Shouldn’t Sauna?

Due to the extreme heat, certain people should avoid sauna use of any type, including pregnant women and those with specific health conditions such as low blood pressure and heart conditions. As with anything, it’s always wise to consult your medical practitioner before beginning sauna treatments.

How long should you stay in the Sauna?

Sauna is an awesome experience but don’t over do it. When you first start 15-20min sessions are more than enough to gain the benefits. As you become more accustomed to the heat you can look at doing 30-40min session. Make sure you always bring a bottle of water with you to sip on. Even though you’re sweating that doesn’t mean you need to get dehydrated to get the benefits.

What do I need in the Sauna?

When you jump in the Sauna as we recommended before, bring a bottle of water with you to sip on. Have a towel to sit on. Nobody wants to share sweat so for your health and the other users of the Sauna always have a towel to sit on. Always check what the conditions of use are as each sauna will have different requirements such as requiring tshirts and so forth.

So what now?

So if you’re training in Brazilian Jiu Jitsu, Muay Thai, Boxing, Wrestling or Mixed Martial Arts make sure you use the benefits of Sauna to help with your recovery and improve your performances. Not only is Sauna good for you but it’s also fun and can be a social activity when done with training partners and friends.

Sauna at Kings

Here are some related Blogs you may find interesting if you enjoyed this article.

Benefits of using the Sauna

Mitochondria Health

Why is Oxygen so important for wound healing

Learn about Red Light Therapy

Life Hacks for Healthier Happier Life

The Kings Academy Sauna is available to all our members at no charge.

References :

Improved Cardiovasular mortality

In depth look at benefits of Sauna

Kings Academy is the premier Martial Arts studio servicing Liverpool and South Western Sydney with classes in BJJ, Muay Thai, Boxing, Wrestling and MMA.

Should you compete in Brazilian Jiu Jitsu (BJJ)?

elvis@kingsacademy.com.au (Elvis Sinosic) — Tue, 27 Apr 2021 08:10:48 GMT

Some great reasons to compete in BJJ. See the benefits you can gain by putting yourself in the hotseat and stepping up for competition!

Should you compete in BJJ tournaments?

Why Competition will only help you improve

If you're interesting in more information on our BJJ classes please check out our BJJ Page

Let’s clarify things, should you compete, yes you should. Do you need to compete, no you don’t have to compete. We’ll explain what the benefits are and why your coach would recommend that you take a dip in Brazilian Jiu Jitsu (BJJ) tournaments.

You don’t need to compete to get your black belt. But be aware it will take longer. Those who compete will find that they improve at faster rate. Because of this you’ll find those who compete move up rank faster. It’s because of the improvements and not just the competing that drives this progress.

You can learn a lot and continue to get better just with practiced technique, concerted drilling and focused sparring in class. After all, there are a lot of BJJ black belts who have never competed or have only competed a few times. Competing at least a few times, is a really good idea. Let’s look at the main reasons why this is and what you can get out of it…

Why advise anyone to compete in Brazilian Jiu Jitsu (BJJ) tournament?

Here is a good reason to start: “It’s better to try something and fail, than never try it and then wonder how it could be.”

Whenever you face a dilemma, you wonder if you should do something or not, do it. The decision, if you should do it again, is based on whether it was good for or not. However, always try it first. Your life will be so much richer for it.

What competing in Brazilian Jiu Jitsu (BJJ) tournaments can give you:

Winning a match is a best feeling on earth.

Preparation for competition is tough. Maybe not so much physically as it is mentally. You can’t sleep thinking of possible outcomes. You’re planning your moves. The level of stress in your body is at the highest and for at least couple of days before the competition. When you win a match at a competition it’s the best feeling there is. All the stress goes away and for couple of days you have a glimpse, as to why pro athletes are so confident. “The winner Effect” feels amazing and can elevate your mood for days.

A potential roadblock - I don’t feel ready for the tournament.

We will paraphrase common proverb: “If you don’t think you are ready for a BJJ tournament, you feel the same as your opponent.”

It’s likely no-one ever feels 100% ready for competition. It seems as if there is always a something more that could be done. Entering a competition, you need to remind yourself when you’re anxious and remember that everyone else feels the same way. Hopefully, you are well prepared. If you are ready that’s great. It’s good to feel that you’ve done what is needed. But, when you consider yourself being ready for a tournament, you can still face danger. The danger is the expectations. Expectations create tensions, stress and self-awareness. All that can lead to a lower performance if you let it overwhelm you. But if realise you’ve done all you can and no-one expects any from you other than you give your best and have fun, then it doesn’t seem so bad.

Your second concern - I only had a few months training.

Everyone feels uncertain about their skills as a white belt. Don’t regret that you didn’t start earlier.

Why? Competition is like a speed learning. In class when you make a mistake it doesn’t matter, and you won’t remember what happened. In competition you’ll make a mistake, and it might cost you some points or worse still the match. These mistakes will be etched into your memory and you’ll vow never to let it happen again (don’t worry if it does). This will drive you to find your mistakes and fix them. Each time you fix a mistake you’re improving. Each match will bring you some techniques you need to work on, don’t ignore them. The more you do it the faster you will learn.

Everyone says you need to have a plan. But when you are new to this what plan can you have if you haven’t competed before? What plan can you have when you don’t know what you want to do?

Your plan should be simple.

First think whether you want to be on top or on the bottom? And that’s it.

If you want to be on top. Wait long enough, maybe your opponent will pull guard. If not, try your best to get the takedown. And if at the end of match, you are equal on points, you can always try to pull guard and then go for a sweep. Even if you don’t get it, as long as you don’t mess it up, you’ll get the referee nod for attempting to win.

If you like to be at bottom. Great. Pull your guard as you as you get your grips and make sure you secure the guard you want to play at. Always make sure you secure your guard and don’t try and rush into a sweep or submission. When you rush this is when you make a mistake, and your opponent can capitalise. You’re better of being patient and attacking when you’re ready rather than hoping to catch your opponent off guard.

Treat your first competition with no expectations.

BJJ competition is not for everyone. No one expects you to go and compete every time and everywhere. No one expects you to win, regardless how good you are in class. These expectations are always put on the competitor only by themselves. Once you understand this, you’ll be able to relax and enjoy competing. And even you don’t for your own sake try it at least once. It’s better to know that you don’t want to do it than wondering how it would be like.

You’re going in there to see what that is all about. Nothing more. Well ok, you can have fun too. You need to find out what you need. How to prepare and what to expect. Have no expectations whatsoever for your first competition. If you win? Awesome. If not remember what happened so you can work on what you need to improve so it doesn’t happen again. Go in there only for the experience, so you learn and improve. And here’s the thing, you’ll be shocked at just how much energy you expend and how much more tiring it is than a regular class.

Record your fights.

That is crucial if you want to learn from your competition. You will not remember much from it. Even if you do you probably will forget the actual situation in the fight. But when you record it, you can go through it with your training partners and/or coach fixing the mistakes. If you fix them having one competition a month you will outperform rest to the guys very quickly. On top of that you will have great memories to share with others later. Competing is a great achievement, and you should be proud of what you achieve regardless of the result.

What not to do at the competition!

Don’t go in not knowing the rules.

Every competition is different. They are sanctioned by different governing bodies and run by different organisers. Make sure you know the ruleset. Make sure you know what is legal, what is illegal, what are the uniform requirements, what are the weight divisions, when do you weigh in and how you go about winning. This means knowing how to win (score points) if you don’t get the submission. When preparing for a competition and you’re rolling in class, score the match if it were a competition. Know after each roll whether you would have won or lost (obviously if there is a submission it’s an easy determination).

Do not cut weight.

When preparing for a competition, using diet and exercise to get down to the weight is good. Don’t do any extreme dieting, you want to go in feeling your best. Do NOT water load and cut weight on the day of the competition. This will leave you drained and at great risk of injury as you won’t have time to safely rehydrate. It’s better to be in the middle of a heavier division feeling your best than draining yourself physically and mentally to make a lower division just so you can be at the top of the weight division. When you go in and compete feeling week, unfocussed, tired and a myriad of other symptoms from weight cutting you’ll give yourself a bad experience you’ll be less likely to want to go back and do it again.

Don’t be late.

Competitions usually run behind schedule, ahead of schedule or even on time, and usually all on the same day. Make sure you get to venue early with plenty of time to check in, check out the arena, plenty of time to warm up and mentally prepare. You don’t want to turn up to suddenly hear your name being called and you have to run to the marshalling area or worse still to hear from your teammates that you were disqualified for not turning up. Get to the venue early so you can enjoy the day and atmosphere. Cheer your teammates on while they compete. This also allows you to see how the event is being run and what is happening. You’ll be more in tune with what you need to do if you give yourself time to get yourself ready.

Here are some extra bonus reasons for competing.

Self Defence

This might seem counterintuitive, but even if your reason for training jiu-jitsu is self-defence then it’s still a really good idea to compete in a couple of tournaments during your BJJ career. Stepping onto a mat to face an unknown opponent in front of your teammates and a random assortment of spectators is stressful. That stress results in a ‘fight or flight’ reaction, where tons of adrenaline and other hormones get released into your system.

This stress dump can be debilitating if you’ve never experienced it before. Common reactions include holding your breath, getting exhausted instantly, the mind going blank, fine motor skills disappearing, and a complete inability to formulate and follow through on a plan. (All of these symptoms could be terrible if experienced while defending yourself.) The good news is that you CAN get over it. All you need to do is to expose yourself to it in incrementally increasing doses of stress.

In fact if you’re training at all then you’ve probably already started this process…

Maybe you were scared when you were thinking about walking into your first BJJ school, but you eventually went in, right? Good for you! It was a small example of confronting your fears and dealing with adrenaline. Maybe you were probably a bit freaked out when it came time to spar, right? Sparring with can be intimidating if you’ve never done before. Grappling with a stranger who’s trying to beat you can be quite confronting, but you dealt with as you’re still here. Handling the adrenaline dump and learning how to keep on thinking in a stressful situation, is way more important than learning ‘The right techniques’.

If your goal is self-defence, then going to a tournament or two is a great way to test (and improve) your composure under fire. By exposing yourself to scary-yet-relatively-safe situations like a tournament then you’ll continue to get better at dealing with the adrenaline dump and making decisions under pressure.

It Sharpens Your Game

If you have a tournament coming up in a month then inevitably you’re going to train differently. You won’t want to look foolish on competition day, so you’ll pay more attention during drilling, you’ll skip less classes, you’ll do additional conditioning, you’ll work on resolving your weak areas and sharpening your strengths.

You’ll also learn a lot at the actual tournament itself. You’ll face competitors who you won’t know what they’ll do, you may not be familiar with their style of grappling. This clash of unexpectedness and variety of styles can teach you a lot! Maybe you’ll face someone with strong takedowns, or maybe they’ll pull guard and start wrapping up your lapels, maybe they’ll be more nervous than you and just hold on for dear life. It doesn’t matter what they do, in the end every match is valuable experience. That will allow you to improve and expand your skills.

You may have a tough match against a spider guard specialist that makes you determined to develop one or two really good, reliable passes against that position.

Maybe you’re winning matches but being completely exhausted at the end of them makes you realise that you need to work on your conditioning.

Maybe you’ll make a mistake and get submitted making you determined not to be caught that way again.

In the end everything that happens is a driver to go back to the gym and fix the mistakes that happen so next time it doesn’t happen again. Competitors will always improve at a faster rate for this very reason. You’ll remember getting submitted in front of your friends and family even though you may get submitted every day in training and not pay any attention to it.

It's a great way to build friendship and community.

One of the best reasons to compete is the community that is developed with your training partners. You’ll train together in preparation for the events. You may travel down together. You’ll warm each other up, you’ll watch each other compete, you’ll share the disappointment in the loses and share in the joy of victory. This builds great friendships that will go beyond the mat but it will also make you look forward to getting to class to catch up. You’ll not want to let your friends down so you’ll make sure you turn up even when you’re not feeling the mood. But in the end, being their for your friends will improve your game because in the same light they will be there for you. Success in BJJ is a result of individual excellence that is built upon the shoulders and support of the teammates around you. You can be successful alone in this sport, it is an individual team sport.

In Closing…

Competition can be an especially useful tool to accelerate your Brazilian Jiu Jitsu (BJJ) development, but it should also be the student’s choice whether to do it or not. If you’re experiencing a ton of unwanted pressure to compete then maybe you’re at the wrong club. Saying that, the success of BJJ is built under pressure. BJJ was developed as self defence against a myriad of styles, it was fine tuned in the street. You don’t need to do that thankfully. But you won’t get good at BJJ if you don’t roll or spar in class. What is competition but the ultimate rolling experience. So even if you only compete once, do it, you may surprise yourself and enjoy the experience and do it again. Even if you don’t, you can know that you’ve been in there and experienced it.

You don’t need to compete at tournaments to get your black belt, but you’ll probably get there faster if you do.

Good luck with your training regardless of how often you compete!

If you're interesting in more information on our BJJ classes please check out our BJJ Page

If you'd like to book in a free week trial please click here

Kings Academy is the Premier Martial Arts Academy servicing Liverpool and South Western Sydney with classes in BJJ (Brazilian Jiu Jitsu), Muay Thai, Boxing, Wrestling, and MMA (Mixed Martial Arts)

Wimp to Warrior - What to Expect (Now Alta)

support@sensis.com.au (Sensis Master) — Thu, 12 Nov 2020 09:23:39 GMT

Kings Academy bringing Wimp 2 Warrior (Alta) to Liverpool, Sydney

Wimp 2 Warrior - What to Expect

Now the Alta Progarm

Why you should train Alta

If you'd like more information on our Alta Program check out our Alta Page

Geoff Agnew was a competitor in W2W Chippendale Series 3 in Sydney Australia. On the one year anniversary of stepping inside the octagon, he published this article on LinkedIn reflecting on what he learned about himself during the 20 week training program. It’s a worthwhile read and describes the exact outcomes W2W Founder, Richie Cranny, strives for all competitors to achieve when they complete the program. This explains why Kings wants to bring the experience to Liverpool.

What was the Wimp to Warrior Experience like?

As I approach the 1-year anniversary of my fight, I thought I’d look back and reflect on the process and what I learnt about myself.

Wimp 2 What now?

Wondering what Wimp 2 Warrior (Alta) is all about? Basically they take people with little-to-no MMA experience and get them cage-ready. Taken from Wimp2Warrior.com:

“ Wimp 2 Warrior is a 20-week mixed martial arts (MMA) training program for beginners. In 100 early morning sessions, you build the physical skills and mental resilience to step inside the octagon for the ultimate bucket-list experience: your first MMA bout .”

I decided to give it a go to get in really good shape and also for the mental strengthening side of things. Here are some of the lessons I learnt along the way:

If you aren’t having bad days, you aren’t moving forward.

This is easily one of the most important (and maybe the hardest) lessons I learnt. Even though there were some days that I felt things clicked into place and I was on the right track, there were certainly days I felt I knew nothing and was failing at every corner. Looking back, the days that ended badly resulted in the most growth. Getting my butt kicked in shark tank (as bad as it sounds) and getting repeatedly guillotined (not as bad as it sounds) forced me to focus on what went wrong and assess how to best move forward in the future. Discovering these holes in my game during training was much better than discovering them on fight night.

This is 100% true for other areas of my life. There have been points when I have been totally outside of my comfort zone and struggling to get a grasp on things. Looking back, these were always crucial periods of growth.

The 7 P’s

Sunday evenings can be pretty horrible even at the best of times. It’s 8pm and you have a pile of laundry to do, the fridge is empty and the apartment resembles a bomb shelter. Try adding having to get out of bed at 4.30 am all week and you’re starting to hit Freddy Krueger horror levels.

That’s why when you have a big week coming up it is essential to plan out your entire week. My best training weeks happened when I had work and gym clothes ready and all meal prep done for the week before I went to bed on a Sunday. This meant that no matter how busy my week was I was able to come home and get enough rest.

It isn’t just handy, it reduces stress.

The same goes for success in work – planning your week, spending some time in the morning to plan out your day and reviewing what you learnt at the end of the day are all critical for success and reducing stress. So, remember – Proper Planning and Preparation Prevents Piss Poor Performance (7P’s).

Team work makes the dream work.

For the first set of training sessions, everyone seemed a bit hesitant and stand-offish. Maybe it was being in an unfamiliar setting with a new group of people (or maybe it was having to get up at stupid o’clock..). As the weeks went by, we got to know each other and realise we all had the same mix of fears, doubts and anxieties about what we were doing. As friendships grew, it became so much easier to come to training knowing you were in an environment of mutual respect.

This is the same for work – it is so much easier to turn up and work with people who you care about and connect with (although I advise against a rear naked choke on work colleagues).

You can’t do it alone…(or I suck at asking for help).

One of my biggest problems is how I approach asking for help. It makes me feel stupid, not good enough, inadequate and I always feel like I’m wasting the other person’s time. This is a common problem that stems from having a fixed mindset.

“ …this is a story of the fixed mindset. Natural talent should not need effort. Effort is for the others, the less endowed. Natural talent does not ask for help. It is an admission of weakness. In short, the natural does not analyze his deficiencies and coach or practice them away. The very idea of deficiencies is terrifying. ”

I would often catastrophize about asking people for help by thinking this was something I should already know and worry about their reaction. Although in reality, nearly every time I ask people are usually supportive and glad to help. Also, reading and listening to the success stories of others makes me realise that reaching out for help is always essential to being successful.

Callous your mind and body.

When training in MMA, you have to do things that suck – getting punched, taken down, getting choked and hurt twice as hard when you’re completely gassed out. One of the elements of training is getting used to being in terrible positions and not giving up. The more you put yourself in difficult situations where you feel like giving up, the more you get used to the suffering and increase your ability to keep going.

“ You have to build calluses on your brain just like how you build calluses on your hands. Callous your mind through pain and suffering. ” – David Goggins

I can look back at previous aspects of my life and realise that I probably quit too soon because the going got tough. There is no easy path or short cut round this, sometimes you just have to embrace the suffering.

Other things I learnt:

Make goals big – I’ve been wanting to get in great shape for over a decade. The goal of “get fitter” never really worked for me as it was too small and vague. The goal of getting in a cage was bigger and much more motivating.

My biggest motivator…fear – weirdly, I always seem to be strongly motivated by fear and things I’m scared of. Getting in a cage and fighting in front of hundreds of people is about as scary as they come. Knowing this is what I was training for and knowing how much regret I might have if I was unprepared gave me huge amounts of motivation to attend training and try to do as much extra work as possible.

Completing the Wimp 2 Warrior (Alta) program was a tremendous challenge and something I’m hugely proud of. The actual fight night is an incredible experience that money can’t buy. If you’re interested and fancy a new challenge, visit HERE for more information and to sign up.

Geoff Agnew

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Are you looking for a mental and physical challenge, to lose weight, get fit and try something new? Find out when W2W’s (Alta's) next 20 week Warrior Training Program is taking applications near you. Follow this link HERE to register for the program that's coming to Liverpool, Sydney.

Click HERE and HERE to learn a little more about what's involved!

Kings Academy bringing Mixed Martial Arts (MMA) within reach of everyone in the Liverpool, Sydney district.
Are you ready to challenge yourself? Are you ready to achieve new goals? Are you ready to be a better you? What are you waiting for?

Kings Academy is the Premier Martial Arts Academy servicing Liverpool and South Western Sydney with classes in BJJ (Brazilian Jiu Jitsu), Muay Thai, Boxing, Wrestling, and MMA (Mixed Martial Arts)

Why Muay Thai is Great for Self Defence

support@sensis.com.au (Sensis Master) — Fri, 09 Oct 2020 22:43:50 GMT

Five great reasons to train Muay Thai to protect yourself

Why Muay Thai is great for Self Defence

Learn why you should train in Muay Thai to protect yourself

If you're interest in trying our Muay Thai Program please check out our Muay Thai Page

Muay Thai is known by many names across the world, including Thai boxing, Thai Kickboxing, Muay Thai Kickboxing, Muay Boran. Most significantly, it is sometimes called The Art of Eight Limbs. Muay Thai utilises the whole body for a holistic fighting style that combines hands, shins, elbows, and knees. This complete martial art approach characterises the art.

1) It’s one of the most recognised striking styles

Muay Thai is by far the most effective and comprehensive striking art in the world and has a long history. Muay Thai has been tested in competition and real-life situations for hundreds of years, refining the art to be as fast, efficient, and powerful as it can be. On top of that, its consistent testing in combat between highly skilled practitioners has developed every aspect of the art to an extremely high level. Muay Thai is constantly being tested in the Thaiboxing ring as well as the MMA arena against many other arts. It is the staple striking style of many MMA athletes because of it’s effectiveness.

So if you’re looking for a martial art that has practical uses in the real world, then Muay Thai is your answer.

2) It is effective in all ranges of stand-up fighting

Muay Thai is a unique martial art and combat sport developed on the fields of combat. The art incorporates the use of all the limbs with knees, elbows, shins, and hands. This allows the practitioner to use all the weapons available to the human body in kicking range, punching range, and the clinch, making it effective in all ranges of stand-up fighting unlike most other striking based martial arts. So it doesn’t matter where the confrontation starts, Muay Thai has the tools to provide an effective solution!

3) It is simple and easy to learn

While there are hundreds of different techniques in Muay Thai, it is also a martial art known for its raw simplicity. That’s why Muay Thai is for everyone: men, women and children alike. In Thailand, it is actually more common for practitioners to start as young as five or six years old. So no matter your age or fitness level, there’s a Muay Thai class that will work for you. It is important that a Martial Art for self-defence isn’t difficult to perform when under pressure. The violent simplicity of Muay Thai makes it perfect for protecting yourself and your family.

4) Through combat testing it’s effective for self defence

The conditioning of mind, body, and spirit involved in Muay Thai also gives practitioners the confidence needed for real-life self-defence situations. Traditional Muay Thai for Self Defence is known as Muay Boran. Muay Boran is the Traditional Art that Muay Thai was before it developed into a Sport. Muay Thai was made for self-defence and evolved into a sport!

5) It toughens your mind, body, and spirit

The art of Muay Thai toughens your mind, body, and spirit. As the late great Muay Thai Grandmaster Kru Yodtong Senanan once said, “Muay Thai is good for your confidence and inner strength.” On top of enhancing your physical conditioning, Muay Thai builds confidence and promotes discipline of the mind through the control of emotions and feelings. Through the tough training sessions, physical conditioning, sparring and ring competition Muay Thai pushes you both mentally and physically. Muay Thai pushes you past your limits allowing you to realise you can achieve more than you thought possible. This mental preparation helps prepare the practitioner for any confrontation on the street.

To sum it all up, Muay Thai is beneficial for just about anyone and it’s practical effectiveness for self-defence is undeniable. But remember, it is also up to the practitioner to make learning this perfect martial art even more enjoyable and enriching. Even though it is one of the most effective arts for self-defence it is also more than that. It is has many benefits for the student beyond protecting yourself and your family (we’ll look at all the other benefits in another Blog post). So if you’re looking for an effective Martial Art for self-defence why not try out Muay Thai?

If you're interest in trying our Muay Thai Program please check out our Muay Thai Page

So if you’re looking to reap the benefits Muay Thai classes provide, sign up for a Free trial today !

Kings Academy is the home of Muay Thai in the Liverpool, Sydney area.

Kings Academy is the Premier Martial Arts Academy servicing Liverpool and South Western Sydney with classes in BJJ (Brazilian Jiu Jitsu), Muay Thai, Boxing, Wrestling, and MMA (Mixed Martial Arts)

Reasons Women should do Brazilian Jiu Jitsu (BJJ)

support@sensis.com.au (Sensis Master) — Fri, 09 Oct 2020 05:36:53 GMT

Ten really good reasons Women should do BJJ!

Reasons Women Should Do BJJ

Why BJJ is good for Women and why they should start NOW

If you're interested in checking out our BJJ classes check out our BJJ Page

Brazilian Jiu Jitsu (BJJ) is one of the most popular combat sports growing in popularity across the glove with gyms opening on every corner. It has become well known mostly because of its participation in Mixed Martial Arts (MMA) and promoting practical self-defence for any individual to learn. This is one of the many reasons BJJ is becoming more popular with the female student!

The sport was an innovation from Judo, then Jiu Jitsu, Japanese style of martial arts, which were first introduced in Brazil to the Gracie Family among others. Brazilian Jiu-Jitsu has been designed to focus more on skill, technique, and leverage rather than brute strength in ground fighting. This is the main reason why there is a growth in women practicing BJJ, specifically in the younger age brackets, that enrol and learn the sport.

BJJ being offered to the younger generation has become an especially important niche in the growth of the sport in recent years. It teaches children not only how to defend themselves but to instil in them self-confidence through continuous interaction with their teammates. But the benefits of BJJ are of value regardless of the practitioners’ age.

1) Learn to protect yourself.

Most women discover BJJ because they are interested in protecting themselves. The skills you learn in BJJ are designed to enable a smaller, weaker person to defend themselves against a larger, more powerful attacker.

Not all martial arts are made the same. Brazilian Jiu-Jitsu has been applied in Mixed Martial Arts which means that it is a current combat-tested martial art.

Contrary to what some may think, it doesn’t require someone to be strong and athletic to apply the techniques. BJJ can be used by any individual regardless of weight and height. This is the main reason why a lot of women can practice the art and being excellent at it.

You do not need to be fast, strong, or explosive to perform BJJ techniques. Through superior leverage, fluid movements, and body positioning, you can use BJJ to control and even defeat a physically superior attacker.

Brazilian Jiu Jitsu focuses on self-preservation of the smaller, weaker person versus a larger, stronger attacker. This principle has clear benefits where the female practitioner is concerned. BJJ training emphasizes the importance of technique over force. While smaller practitioners may struggle for success early on in their training, because smaller individuals must also make the technique work to progress, they can often develop an impressive level of technique. In turn, this technical ability can be used to neutralize the strength advantage of a larger untrained attacker.

2) Gain confidence.

As you train BJJ and gain experience dealing with its physical and mental challenges, it is common to feel more composed and in control of stressful situations on and off the mats. BJJ teaches you to control your breathing, suppress your fight-or-flight instinct, and calm your emotions before acting.

These same skills can be transferred to a stressful day at work, school, or home, allowing you to keep your cool under pressure. What’s a simple job interview or a nagging co-worker compared to a BJJ sparring session? Life’s challenges come into better perspective after you’ve been on the BJJ mats.

3) Improve Mental health

Jiu-jitsu isn’t just self-defence. It’s a healthy discipline that sharpens the mind and therefore the soul. It’s also a game of troublesome chess played with physical body parts and resisting training partners. You want to utilize plenty of strategies and techniques to overcome your training partners.

Just because the training is physical, it should not be assumed that there is no intellectual component to training. On the one hand, BJJ, as a physical discipline, is quite demanding, and the physical challenges you’ll face on your journey are best met with a strong mind. On the other hand, where you may lack ‘mental toughness’, training in BJJ can help you to build a steely resolve and limber mind. As you overcome the challenges of training and the challenges your training partner puts in front of you, you’ll start to see your confidence grow and mental toughness increase. After facing the obstacles on the mat, the challenges life throws at you seem less challenging than your training partner trying to submit you.

4) Get Some Stress Relief

Ever had a crappy that made you feel like choking someone? At BJJ, that’s encouraged! All the time, I have students tell me that they were having a bad day until they got on the mats. After learning new techniques, training with some friends, and breaking a sweat, they went home happy.

The benefits go beyond that. Scientific researchers have even found that moderate-to-intense exercises, especially when lead by an instructor who makes sure you see it through to completion, has many mental benefits, including reducing or even protecting against depression. Many individually have used BJJ to help themselves deal with depression, anxiety, PTSD, and other mental health problems.

So after a tough day there’s nothing like releasing your tensions with a tough session on the mats. You’ll soon forget what your boss was nagging you about as you slap hands with your training partner and get into action. The leaky sink, the moody boss, the traffic jams will all be distant memories as you relax into a class.

5) Get in shape and stay healthy.

Many people get into BJJ because they are looking for a way to get in shape without doing a boring workout like running on a treadmill. A BJJ class is a full body workout that burns tons of calories while building functional strength, dexterity, and flexibility. Especially once you get into live training, you will learn to use your body in ways that most people can hardly dream of. Brazilian Jiu Jitsu is truly the Art in Martial Arts!

No matter how un-athletic or uncoordinated you think you are, we have teaching and training methods that will allow you learn and improve in your BJJ journey. The beauty of Jiu Jitsu is the skills are so varied that they can be applied to any body shape or size. This allows anyone to learn BJJ and build a stronger and healthier physique. It will improve your weight, muscle tone and you’ll gain a healthy glow from the regular exercise and the best part is you’ll have fun doing it.

Even though BJJ can help you build a stronger, healthier body it will also help you appreciate what your body is capable of regardless where you are starting from. Because BJJ doesn’t rely on physical attributes to be successful, just the application of skill with leverage, you’ll be enjoying your workouts long before you reach your physical goals. This will help build your motivation to keep working towards your goals as you learn to use you’re the body that you have now.

6) BJJ smashes Gender stereotypes!

On the mats, everyone is equal; there is no gender, just training partners. You will get your butt handed to you just as much as the men do, and you’ll also dish out a fair bit of butt-handing yourself. You’ll be judged by the work you put in on the mats and not the outfit that you wore coming to the gym.

A bonus is most of the men you will meet in jiu-jitsu are also all about gender equality. Some of the newer guys might be weird about rolling with women, but those who have been around for a while will generally be good about treating you just as they would any training partner your size. They will treat with respect and the treatment will be based on the belt you wear around your waist and not what is under it.

Gender equality should be something that we work towards all over the world. And luckily, jiu-jitsu is something that is practiced all over the world in such a manner.

7) Size and strength aren’t requirements

Yes, there are lots of women who are stronger, heavier, or taller than lots of men, but the majority of women are not. It can be really intimidating to walk into a martial arts gym and see really fit dudes beating up each other, but jiu-jitsu allows anyone to beat up anyone else regardless of who you are. Isn’t that beautiful?

As a girl you’ll one day be able submit people who are literally twice your size, because jiu-jitsu is all about technique overcoming strength. You don’t need to be a former champion wrestler or a beefed-up brawler to dominate your opponent. While that’s certainly beneficial from a self-defence viewpoint, it’s also great for those who have lived their lives thinking that only large, muscly dudes can be successful in combat sports. Jiu Jitsu is a combat sport that can (and should) be done by anyone of any age, weight, or sex. It is built around the principles of technical application of your physical attributes against a resisting opponent. BJJ takes what you have and allows you to make the most of it!

8) You can be Yourself

For once at least, there is no need to dress to impress. In a Gi, no one can even tell if you are in shape or not. In BJJ, no one cares about your looks; it is not a fashion show. Remember that you joined a martial arts school, not a health club. People come here to learn and practice, not to show off and look cool like in a fitness gym. You won’t get weirdos harassing you for a phone number either, but they may harass you to find out where you got that cool Rashie that you’re wearing!

Jiu Jitsu also allows you to express yourself in many different ways. You can express yourself in the way you apply your Jiu Jitsu as there are many different skills and styles. You can be a Guard Player, a Guard Passer or maybe a Leg Lock Specialist. You can focus on traditional BJJ in the Gi or you could be a No Gi Grappler. You can wear your standard Gi or Rashie or get a cool customised uniform. You can stand out or you can join the crowd. It’s your personality and in BJJ you get to decide how you express it!

9) Make friends and join a community

Studying Brazilian Jiu-Jitsu provides a supportive community for all who participate. In fact, a lot of women decide to stay in BJJ because of the fun, friendly, supportive atmosphere that they encounter.

In the BJJ community, we have what’s called “living the jiu-jitsu lifestyle.” To build your life around jiu-jitsu means to constantly seek to improve your body, mind, and spirit. When you enter the BJJ community, you are instantly surrounded by friends who share your goals of living better and helping others.

BJJ has a special way of creating bonds of friendship that last a lifetime. When you’re practicing Jiu Jitsu, you begin you’ll realise that it’s an activity that is done with people that you trust and respect. Every time you train you and your training partners are placing your body and safety in each other’s hands. This builds a special bond and friendship that is rarely seen outside of combat sports. Sign up for a class today and experience what the BJJ lifestyle has to offer you.

10) You’ll be a great Role Model.

Throughout her childhood, a little girl will encounter all kinds of women that she will potentially look up to. When you’re a woman who does jiu-jitsu, you’re providing her with a role model who practices healthy habits, is disciplined, and can look after herself.

Jiu jitsu comes with plenty of benefits, and when you have a daughter, a niece, or any other young lady who wants to be you when she grows up, you pass on a lot of those benefits to her just by showing her what you do. You can give that little girl a head start on building her confidence and making friends who genuinely care about her well-being.

Who knows? You might even convince her to get an early start on training! If you have been training long enough you may even get the chance to be a "hands on role" model and coach her on her journey.

While all of these are also great reasons for men to train BJJ as well, I know how intimidating it can for a girl to take her first jiu-jitsu class surrounded by a bunch of tough dudes.

If you’re a woman facing the same situation, don’t back out due to fear. Jiu-jitsu will make you a better, more confident, and healthy human being. It will make you more capable of facing the challenges that women are subjected daily.

Whether you’re motivated by self-defence, fitness, health, or something completely different, it’s never a bad idea to put on that Gi and take your first steps on an unforgettable journey that may also help influence someone else to make positive changes.

At Kings we have Women's only BJJ classes available to help introduce the weary female student to the joy and benefits of Brazilian Jiu JItsu. If you're interested in jumping for a free trial just Click Here to register!

At Kings we're proud do have many great female students, competitors and coaches! Feel free to pop in any time and check us out!

If you're interested in checking out our BJJ classes check out our BJJ Page

Kings Academy is the Premier Martial Arts Academy servicing Liverpool and South Western Sydney with classes in BJJ (Brazilian Jiu Jitsu), Muay Thai, Boxing, Wrestling, and MMA (Mixed Martial Arts)

Ten Reasons to Exercise Regularly

support@sensis.com.au (Sensis Master) — Tue, 06 Oct 2020 07:18:06 GMT

Why you should exercise and the benefits you can achive!

Ten Reasons to Exercise Regularly

Why you should exercise and what benefits you can achieve

Support your overall health and wellness. Do something now that you'll thank yourself for later. Exercise is an investment that you make deposits now and collect the payout later!

We all know that exercise is important. However, there is more for your health than many people realise. By exercising regularly you’ll support several areas of your health and wellness that your future self will thank you for. If you’re having trouble convincing yourself to get up and move, here are 10 significant benefits of regular exercise. After reading this I can't see how you don't run out and start exercising!

1. Support Cognitive Function

Working out also supports your cognitive function. When performing physical activity, your heart rate increases which pumps more oxygen to your brain. By exercising regularly, you can support your brain health. Studies show that exercise is an effective way to combat depression, anxiety, and provide self-efficacy and a sense of accomplishment. Plus, it’s one of the greatest stress-busters around, with serotonin, dopamine and norepinephrine flooding the body.

2. Improve Endurance

Aerobic exercise or any form of cardio can help improve your endurance. If you go for a walk or run consistently, you may notice that the more frequent you go, the easier it gets. Your body becomes accustomed to the type of exercise because you’re improving your endurance. Engaging in regular physical activity can increase your energy levels. This is true even in people with persistent fatigue and those suffering from serious illnesses. Exercise is the most efficient, affordable, enjoyable way to boost Endurance and Energy levels. The more you do, the fitter you get, the better you feel!

3. Enhance Quality of Sleep

If you have trouble sleeping, exercising regularly can help improve your quality of sleep. The more you work-out and tire out your body, the easier it will be for you to hit the hay. Exercisers generally find it easier to fall asleep and stay asleep, and therefore are better rested and able to take on life’s daily pressures. Regular physical activity, regardless of whether it is aerobic or a combination of aerobic and resistance training, can help you sleep better and feel more energized during the day. So if you’re looking for better sleep start with exercise!

4. Increase your Muscles and Strength

Exercise plays a vital role in building and maintaining strong muscles and bones. Physical activity like resistance excercise can stimulate muscle building when paired with adequate protein intake (so make sure you also focus on good nutrition). This is because exercise helps release hormones that promote the ability of your muscles to absorb amino acids. This helps them grow and reduces their breakdown. Incorporating weight-lifting or other resistance exercise into your workout routine can help improve your strength, which can be beneficial for everyday activities. As people age, they tend to lose muscle mass and function, which can lead to injuries and disabilities. Practicing regular physical activity is essential to reducing muscle loss and maintaining strength as you age (so your age is a reason to exercise not an excuse not too). Whether you lift heavy objects at work, need to carry your kids or grandkids, you’re always Better off Healthy…and strong! Get out and exercise!

5. Reduce Stress/Tension

Feeling stressed? Hit the gym! Many people use the gym as a form of therapy, for good reason. As you work out, your body releases endorphins, or “feel-good” hormones that improve your mood and reduce stress/tension. Certainly, you can exercise alone if you prefer. But exercise at a gym or club, in a class, in a running or walking group or with a sports team also presents great social opportunities, helping create a community. Socially active people are less stressed. Social exercise plans an important part in mental health and reducing stress. Exercise helps combat fatigue and gives you more energy, making everyday tasks easier, so you’ll feel better if you are fitter and healthier and that always makes life less stressful. Then if you jump into a Boxing, Kickboxing, Jiu Jitsu or MMA class you’ll really be able to let your stress go. You can take our days stress on the pads or heavy bag and you’ll feel it all just wash away. There isn’t a better way than a good combat class to really clear the head and wash the stress away!

6. Support Your Health

Support your heart health by exercising consistently. Your heart is a muscle and just like the other muscles in your body, it should be worked out. The way to do it is by getting your heart pumping when you work out, especially as you perform cardiovascular exercises such as running, swimming, wrestling, punching, biking or any other exercise that makes you move. Regular exercise can help stave off heart disease, obesity, diabetes, high blood pressure, osteoporosis, and other health issues, such as Alzheimer’s. Research has shown that exercise boosts your immune system, so that you’re less susceptible to common colds, flu, and other infections. It’s a terrific preventative measure and ensuring that with a nutritious diet you’re looking after your health and giving yourself every opportunity for a longer, healthier, happier life.

7. Supercharge Your Metabolism

Exercising regularly has shown to boost your metabolism, which is responsible for chemical reactions that occur in your body. A slower metabolism will have trouble with weight-loss while a faster one can help you lose fat and burn more calories. Your body spends energy in three ways: digesting food, exercising, and maintaining body functions like your heartbeat and breathing. Additionally, studies have shown that combining aerobic exercise with resistance training can maximize fat loss and muscle mass maintenance, which is essential for keeping the weight off. Regular exercise has been shown to increase your metabolic rate, which will burn more calories and help you lose weight. Exercise is crucial to supporting a fast metabolism and burning more calories per day. It also helps you maintain your muscle mass and weight loss.

8. Transform Your Physique

One of the most obvious reasons that people work out is to transform their body. Aside from looking and feeling better, weight loss is beneficial for your heart health and overall wellness. As you burn calories through exercise and eat a healthy diet, you’ll begin to see your physique transform. Exercise helps build bone density when you’re younger, in addition to helping prevent osteoporosis later in life. High-impact exercise, such as gymnastics, running, soccer, basketball, wrestling, punching, kicking, and sparring have been shown to promote a higher bone density than non-impact sports like swimming and cycling. In the same way, exercise can stimulate blood flow and induce skin cell adaptations that can help delay the appearance of skin aging. Exercise can provide antioxidant protection and promote blood flow, which can protect your skin and delay signs of aging. Add this together with muscle gain, weight loss and increased endurance and you’ll be amazed at what your body can achieve with regular exercise.

9. Boost Confidence

As you exercise regularly and start to see results, you’ll also notice a boost in confidence levels. As you start to feel good about your progress, it will radiate outward. Whether you’re excited about your weight-loss, your increased strength or faster mile time, every small milestone is something to be proud of. Confidence is like motivation. Results produce greater motivation and in the same way results produce greater confidence. As success and motivation build so does your confidence. Watch your confidence soar as your results climb with regular exercise!

10. Make Your Future-Self Proud

Exercise regularly today so you can be thankful years from now that you did. The more frequently you work out, the more accustomed your body will be to it. Whatever life throws your way, remember that you’re always Better off Healthy. What you invest in yourself today pays dividends tomorrow. If you want to live a longer, healthier, happier life then exercise is your companion that will help you get their and enjoy the journey. What are you waiting for, get out and exercise!

If you'd like more information on any of our classes please go to our Contact Us Page and send us a message.

If you're interested in getting started with some exercise and you'd like to give Brazilian Jiu Jitsu (BJJ), Muay Thai, Wrestling, Boxing or Mixed Martial Arts (MMA) a go then send us a message! Click here to book a free trial!

Kings Academy of Martial Arts is located in the Liverpool, South Western Sydney district. Kings Academy is the Premier Martial Arts Academy servicing Liverpool and the Greater Western Sydney region with classes in BJJ (Brazilian Jiu Jitsu), Muay Thai, Boxing, Wrestling and MMA (Mixed Martial Arts)

Ten Reasons to Start Brazilian Jiu Jitsu (BJJ) NOW!

support@sensis.com.au (Sensis Master) — Wed, 02 Sep 2020 07:30:06 GMT

Why you should train in BJJ!

Ten Reasons to Start BJJ

Why you should start training NOW!

If you're interested in BJJ classes please check out our BJJ Page

Always wanted to train in Brazilian Jiu Jitsu (BJJ)? Not sure why you should take up the Jiu Jitsu lifestyle? Want to know why BJJ is a great activity to take up? Want to know the benefits you’ll gain from getting on the mat? Well here are 10 great reasons to get started!

Reason #10: It’s never too late to learn something new. Sure, it would have been better if you had started earlier, but you are here now — There is no time like the present to do something for yourself. Why wait? You’re only going to get older, slower, and weaker so make the most of what you have now and get on the mat!

Reason #9: Brazilian Jiu-Jitsu teaches you mind-body awareness in relation to training with an opponent. It will help you get comfortable with your body while dealing with someone else’s. You’ll start understanding what your limits are and how you can break through them. You’ll start to appreciate that you’re capable of a lot more than you thought possible. You’ll do moves you never imagined, and you’ll have fun doing it!

Reason #8: Brazilian Jiu-Jitsu seems to incorporate a lot of unintentional yoga. When wrestling you’ll be put in lots of positions, you’d never be able to achieve in Yoga class by yourself. You’ll be stretched, twisted, and manipulated like you could only dream to achieve in a Yoga class. You’ll feel like you’re getting a free Chiropractic session every class!

Reason #7: Brazilian Jiu-Jitsu teaches you to commit 100%. There is no half-way or being a little bit motivated. Decide and commit to what you’re doing. When you’re doing BJJ if hesitate you’re finished. You need to commit to your moves to be successful. This a great lesson for everything you do in life. Within success lies the need for commitment.

Reason #6: You learn a lot from your training partners. You’ll learn the value of always having a game plan or strategy. This idea of knowing what you want to do will help you on the mat and in life. That way you’re not waiting for your partner so you can commit to what you want to do ( See Reason #7 ). You’ll learn about action and reaction. You’ll be able to build strategies based on what you want to do and know what your partner is likely to counter with and be ready with a solution. It creates forward thinking and improved technical development as you go deeper into the action/reaction paradigm.

Reason #5: In Brazilian Jiu-Jitsu you don’t need to assume your opponent will always be stronger, faster, or bigger than you, sometimes they will be, sometimes they won’t. You can’t strong arm Bigger students or bulldoze your way to a submission with senior students. You must practice your technique and beat them at their own game. This will make you more technical and give you great understanding of position, leverage and timing which can overcome speed, strength, and agility.

Reason #4: Train with the best. Brazilian Jiu-Jitsu isn’t something you learn by reading a book, watching a video (although that can help) or through osmosis. You must practice and train with experienced teachers. Make sure you turn up for class, make sure you get on the mat. Show up for open mat and practice new moves, refine old moves, have fun, and socialise. Schedule private lessons to help accelerate your learning or if you’re feeling stuck.

Reason #3: It’s fun. Plain and simple. And fun is always good. It’s also a great way for you to take care of you. There’s no better mind therapy than trying to figure your way out of your opponent’s half-guard or to escape mount. BJJ isn’t called physical chess for nothing. It’s the technical application of your physical attributes and skills against an opponent’s where it’s the ultimate victory, submission over your opponent. There’s no time to think about what happened at work when somebody has their arms wrapped around your neck and is trying to make you submit. When you’re in BJJ class it’s your time and for a short while the rest of the universe ceases to exist.

Reason #2: You’ll make friends. It’s a crazy idea but as you’re trying to make each other submit you’ll build respect for each other! There’s a certain comradery that’s unique to Combat sports. Because it’s so challenging and at times confrontational you can’t help respecting the others who are standing in front of you. You’ll appreciate and share a passion for a fun and exciting activity. You’ll develop friendships that last as long as you train (thankfully it’s a sport that you can take with you throughout all stages of your life). You’ll be sharing YouTube videos and trading instructional videos in not time!

Reason #1: Practicing Brazilian Jiu-Jitsu is a major leap outside your comfort zone. It’s challenging both mentally and physically. Besides some bumps and bruises you won’t hurt yourself or anyone else, the key is to train smarter, not always harder. You’ll learn about economy of motion, always being prepared for the worst while going for the best, you’ll learn there’s a counter to every move and a move for every counter. The longer you’re in Brazilian Jiu Jitsu you’ll understand the saying “The more I learn, the less I know”. This challenging aspect will keep you coming back for more.

If you're interested in BJJ classes please check out our BJJ Page

What are you waiting for? Book in your free trial now! Click Here to Book a Free Trial

Kings Academy is the Premier Martial Arts Academy in the Liverpool and Greater Western Sydney region with classes in BJJ (Brazilian Jiu Jitsu), Muay Thai, Boxing, Wrestling and MMA (Mixed Martial Arts)

How To Be A Great Training Partner In Martial Arts

support@sensis.com.au (Sensis Master) — Thu, 27 Aug 2020 07:47:16 GMT

Ten simple steps you can follow to be a better training partner in Martial Arts!

How to be a Great Training Partner in Martial Artts

Ten simple steps you can follow to be a better training partner!

If you're interested in any of our Martial Arts Classes please send us a message via our Contact Us Page

Although Martial Arts like Brazilian Jiu-Jitsu (BJJ), Submission Grappling, Kickboxing, Muay Thai, Boxing, Mixed Martial Arts (MMA), etc are often considered individual pursuits, our success is directly related to the quality of our training partners. Remember our individual success is built off the shoulders of our teammates. Therefore, we should appreciate and respect our classmates while striving to help them improve and succeed. Below are some tips to help you become a great training partner.

1. Train safely

This seems obvious but it’s still the most important point so goes first. It goes without saying that safety it of the utmost importance. This goes for both you and your training partner. Being cognizant of goals and being mindful of your training will ensure that everyone benefits and comes out of the class or session better for it. If you or your partner get injured that usually means no training and nobody wants that

2. Have no Ego!

It’s important that as a training partner that you have no Ego. Ego will prevent you and you’re your partner getting the most out of your session. Ego turns a training session into a competition.

As a grappler tapping is an important aspect of not having Ego. When you’ve been caught in a tight submission, tap. Leave your ego at the door and know that everyone will be tapping at some point of training. If you’re a beginner, always air on the side of caution, even if this means tapping a little early. It is important along the lines of safe training to always tap appropriately when necessary. People who are reluctant or even downright refuse to tap can be some of the worst training partners because they are feeding their egos rather than their BJJ game. They are doing their training partners a disservice by not providing them fair and honest technique feedback. This doesn't mean tap early, or not to try to work your escapes. It simply means being able to understand when you've been caught and learning from the mistake, rather than risking injury.

It’s also important to not “hunt” the tap at all costs when you’re training. When you do this, you risk injuring your partner because you’re so focussed on getting the tap, you’re more likely to injure your partner if they try to escape. Even though the tap is the ultimate goal, sometimes in training it’s beneficial to let the tap go, let your partner defend and then practice your counters. Training is about growing your skills and not about winning.

As a striker Ego comes into play when we start sparring. The goal of sparring is to build the skills you’ve learnt in class and learn to apply them under duress (the same a rolling for grapplers). Because striking presents greater risks than grappling you generally won’t get spar as early as you would if you were rolling. This can build some confidence issues (See our Blogs on Learning about Sparring and Not being afraid of Sparring ). Ensure that when you spar you understand that getting hit is part of learning. You WILL get hit and likely get a hit a lot. This is where control is important. You need to control your level of contact to the appropriate level of skill for you and your partner. Just because you’re getting hit more than you’re hitting your partner doesn’t mean you go harder. This is where sessions escalate and sparring turns into fighting and injuries happen. If you’re getting hit, think about focussing on your defence rather than escalating your offence. Once you’re offence tightens ups, you’ll have more opportunity to be offensive and land your own strikes. If you go in with the right attitude Sparring will always be fun. If you go in always trying to win and let your Ego take control, Sparring becomes painful. Keep your Ego in check and get the most out of your Sparring sessions.

3. Share your knowledge

With the advent of the internet, the popularity of training videos, and the spread of Martial Arts worldwide, long gone are the days of safeguarding one’s “secrets.” By sharing technical and conceptual knowledge with our training partners, they improve. And when they improve, we improve. Therefore, we should be more than happy to demonstrate our favourite techniques to our training partners. The only caveat to this rule is that you should always seek the permission of your instructor prior to demonstrating techniques to ensure consistency with your school’s curriculum. So if you land a great move on your partner and they ask “What was that” show them rather than tell them they’ll find out next time you do it (that’s Ego getting in the way, see the previous point). By sharing your knowledge, they may develop a counter which will make you get better at landing the move or help you build a system to counter those moves. This generates growth where you have more success due to great skill and not because you catch someone with something they don’t know as that success is always short lived.

4. Stay focused

When you stay focused during class, you benefit both your training partners and yourself. Unfortunately, it can sometimes be difficult to do this, particularly when a high number of different or complicated techniques are demonstrated over the course of a class. However, it’s important to bear in mind that a lack of focus can negatively impact you and your training partners in several ways. When you fail to pay close attention to your instructors as they demonstrate techniques, you become ineffective and slow during drilling. This reduces the number of repetitions that both you and your training partners can complete. And the fewer repetitions you complete during drilling, the less effective we’ll be during rolling. This creates a snowball effect that eventually lowers your overall skill. Stay focused, be skilful!

5. Be Dedicated

You want to train with someone who is just as dedicated to their workouts as you are. Knowing that your Training Partner is dedicated to achieving their goals, will only motivate you to remain dedicated to your goals. Dedication also shows a level of commitment and accountability that your Training Partner will be there waiting for you at the gym, which can be extremely beneficial for the times that you don’t even want to work out. Being dedicated keeps you motivated, your partner motivated because just as much as they rely on you, you can rely on them. This also builds a great community as you’ll see regular faces and not only develop great skill but great friendships as well.

6. Be Respectful

Time truly is the most valued commodity. And therefore, you don’t want to waste it. You should respect your Training Partner’s time and know that if you're good fit, that they will respect yours as well. If you make an agreement to train at a specific time, then don't break that appointment as it would be disrespectful to the training relationship that you have. If you say you're going to turn up for a class, make sure you turn up for that class. Even though many people say respect is earnt, it should always be given without thought. By being respectful to your training partner’s needs, they are more likely to be respectful of yours. When you show respect, you'll get respect. When you give respect, you'll give them the chance to deserve the respect you're giving them. If you're disrespectful it's unlikely you're going to earn anyone’s respect. You want to respect your partner’s needs, train in a way that makes sure they get the most out of their training while at the same time getting the most out of your training. By being polite, considerate, and understanding of your training partners needs you're being respectful and that is going to help both of you achieve your goals faster.

7. Be Goal-Oriented

You want to surround yourself on a daily basis with people who are Goal-oriented. And not just in health and fitness, but in business, family, and wealth also. Ambition is a great quality a person can have when it comes to improvement. Constantly being around someone who is driven to achieve success, only pushes you harder both inside and outside of the gym. Training with someone who is “okay” with sleep walking through their workouts will only create a very lack-luster and uninspiring session. Now looking for success doesn’t necessarily mean always winning (see point 2. No Ego) or being the best. It can mean working towards your next stripe, working towards your next competition, working towards improving your favourite sweep, working towards your improving your kick defence. Having a Goal gives direction to your training. Remember, just like in life, Goals should always change and move. They don’t always have to be big goals, like winning the World Championships, they can be small Goals that build up towards larger Goals. Winning the World Championships or getting into the UFC are great Goals but you’ll need lots of smaller Goals along the way to help you get there. Be Goal-oriented, be focused and watch your skills sky-rocket.

8. Be a Hard Worker

Be a hard worker. This means not being lazy. It means putting in the reps. It means not missing the warmup. It means not sitting out the conditioning. It means getting up and pushing on when you’re tired. Being a hard worker means making the effort when it matters. It means not giving up when things get difficult. It means pushing yourself when you think you’ve got nothing left. Not only is a being a hard work an awesome trait for you training partner (as they’ll return it as well) it’s a great trait for yourself. When you keep pushing ahead when things get difficult in training builds are natural response that will benefit in all aspects of your life. Hard work builds success, but Hard work alone won’t do it, you need to work hard and work smart. Hard worker builds their own success. The more effort you put in, the more success you will have.

9. Motivational

As a Student it’s important to work with someone who motivates you to push beyond your limits and achieve your personal best. This is something that you should always practice excelling at. A Trainers job to ensure that the students do everything they possibly can to accomplish their health and fitness goals but sometimes it helps to have that extra motivational push. A little motivation can go a long way for the times when someone is feeling down, stressed, or uncertain about themselves. A good Training Partner knows when to push your buttons and when to back off. When you’re tired, a good Training Partner will provide you with that extra ounce of energy needed by keeping you focused on the task at hand. A good Training Partner will not only motivate you to train harder but also inspire you to do better. Both actions of which are needed if you ever want to achieve results with both your skills and your health. Be motivational reminds you why you’re there and helps your partner push on when it matters.

10. Be Gracious

Thank your training partners. Be grateful to your training partners, no matter what, no matter how you feel. These are the people who share the mats, the ring, the cage with you at your academy and whether they are competitors or average practitioners, everyone is working towards some variation of being better at what they do and hopefully better people as well. As much as you’re there to achieve your goals you can’t do it without the help of the people around you. Appreciate that they’re helping you get to your goals because without them you’d be sitting in one place. Always say Hi to your training partners when they come, always thank them when you’re finished training and don’t forget to say Hi to and thank your coaches as well. You may think they’re helping you because it’s their job, but they’re doing it because they enjoy helping people reach their goals. Teaching takes a special type of person who’s willing to give more of themselves so ensure you appreciate that. Make sure you that effort to thank your Coaches as well. By being thankful you’ll become an appreciated member of the community. A lot of places talk about everyone being “family” but in the end it is up to each individual to make that happen. Each person is a valuable member that’s there to reach their goals and is also helping you reach your goals. Appreciation is one of the best motivators to keep someone moving forward. Sometimes you don’t realise what someone has been through just to get to where they are that day to be your training partner, make sure you appreciate the effort. Be thankful, be gracious because in the end that will make you appreciated and valuable member of the community.

At the end of the day, whether you enjoy training with a friend or prefer to train alone is a choice and decision that is ultimately up for you to make. If you decide you want to train in a group that means you’re going to be a training partner. Try and be the best training partner you can by following the 10 simple recommendations we’ve outlined. If everyone follows those suggestions, you’ll have an Academy full of awesome training partners which will make it more fun to turn up, and you’ll see everyone’s skill continue to climb. You’ll be reaching your goals in no time because you’re helping everyone else reach there. Success breeds success. The most important thing is that you are getting the absolute most out of your training session. Because the reality is, if your training partner isn’t getting the best out of their training and then you’re not likely getting the best out of yours. So if you want to be the best you can, start by being the best training partner you can be. It doesn't matter if you're doing Brazilian Jiu Jitsu (BJJ), Muay Thai, Kickboxing, Wrestling, Boxing, or Mixed Martial Arts (MMA), everyone can be a better Sparring Partner!

If you're interested in any of our Martial Arts Classes please send us a message via our Contact Us Page

If you're interested in becoming an awesome training parnter then book yourself in for a week free trial by Clicking Here!

Kings Academy of Martial Arts is the Premier Martial Arts Academy servicing Liverpool and South Western Sydney with classes in BJJ (Brazilian Jiu Jitus), Muay Thai, Boxing, Wrestling and MMA (Mixed Martial Arts)

Elvis' 10 life hacks to a happier and healthier life!

support@sensis.com.au (Sensis Master) — Thu, 27 Aug 2020 04:52:33 GMT

It's not just about living longer, but being healthier and happier!

Elvis' Ten Rules to a Happier and Healthier LIfe

Simple steps you can take every day to improve your Life

It's not just about living longer but being happier and healthier

Chief Instructor Elvis Sinosic has spent years training, competing, learning, and being involved with the Martial Arts in the Health and Fitness industry. Over those years Elvis has developed a set of hacks or rules that he follows to live a healthier and happier life. People want to increase life span but forget it’s also about health span. If you want to live a longer, happier and healthier life then you need to improve all the different aspects. Here are those hacks, hopefully they can help you live a better life!

1. Move more

Walk, exercise, lift, run, wrestle, kick, punch, be active. Movement is key to a long and healthy life. Movement and exercise are key to strong muscles and strong bones. Find something you enjoy doing and try and do it regularly. Be consistent. Whether it’s taking your dog for a daily walk or turning up to your BJJ class, make sure it’s habit you make a routine in your life. When something stops moving it stagnates, don’t let your life stagnate, keep moving! The more challenging it is, the more fun it will be, and the more likely you'll be to turn up. Whether it's doing BJJ, Muay Thai, Boxing, Wrestling, Basketball, Soccer, or a myriad of other sports, make sure you get involved. It that's too much for you, then start with a daily walk. If you have a dog, grab your leash, if you have a baby, grab the stroller. Remember the old proverb "A rolling stone gathers no moss". Keep moving, don't gather moss!

2. Breathe

Take deep breaths, do Yoga, practice Wim Hof, do Oxygen Therapy, learn to sing. Oxygen is life. Breathing is life. Learn how to breath in more oxygen. Take the time each day to focus on your breathing as it’s something we take for granted. If we stop breathing, we die, yet knowing this many of us don’t try and improve our breathing. Learn to breathe through your nose. Learn to take deep breaths. Practice holding your breath. There are many ways to get more Oxygen in your life, find what works for you and focus on your breathing!

3. Grounding

Get in contact with nature, walk on grass, stand in the dirt, lean on a tree, appreciate the world around you and stay in touch. Make sure you take your shoes off, feel the dirt, grass, and rocks on your feet and between your toes. Get in touch with the earth. Get out and do your gardening! Take your dog for a Walk. Go out and sit in the park.

4. Hot/Cold Exposure

Cold Exposure... Cold showers, Ice Baths, feel the cold. Don’t be afraid of the cold. Start with a warm shower and finish with 15 seconds of cold. Do this for a week and increase the cold by 15secs each week until you can sustain 5 minutes.

Heat exposure... Hot Showers, Sauna, Hot Yoga, exercise... feel the heat, feel your skin tingle. Doing regular Sauna sessions has been shown to reduce All Cause Mortality. Try and get to the Sauna 2 – 3 times a week, if you have access jump into the Sauna after training. If you don’t have access to a Sauna a good Hot Yoga class will produce the same results with added benefit of exercise.

5. Light exposure

Sunlight, red light, Infrared, UV... we need light make sure you get it. Light up your life. Try and get outside every day for at least 15 minutes. The Best time is the early morning or late afternoon where you’ll get good sun exposure without being overwhelmed. Try and expose as much of your skin to the sun to get the most benefit. If you have access to a Red Light Therapy device (replicates the red light seen at sunset/sunrise) try and do it once or twice a day for about 15-30 minutes either in the early morning or evening (or both) get the most benefit. There are numerous benefits to sun exposure with improved mood, well being and most importantly vitamin D production.

6. Eat whole foods

Eat what mother nature provided. Stay away from or minimise processed foods. If it has a label it's not the best choice. Eat mostly animal foods, garnish with plants. (Also drink more water). Even though many of us eat for pleasure our bodies want food for nutrition. The most nutritious foods are meat, fish, eggs, and dairy. They have high nutritional content as well as high bioavailability. The main part of your meal should be these foods and then add your squashes, tubers, and cruciferous vegetables to complete your plate and nutrition.

7. Fast.

Intermittent fast, daily fast, extended fasts. Avoid food, let your body recover and heal. Autophagy and Apoptosis are a good thing. There are different ways to fast and all provide benefit. The normal “intermittent fasting” also known as “time restricted feeding” is where you set a window for your meals. An example is the 16/8 where you fast for 16 hours and then have an 8-hour window where you have your meals. Keep in mind this isn’t an excuse to binge or overeat. Eat healthy and until you fill satiated, don’t over do it as you counter the benefits of the 16 hour fast. If you can once a month try and a 24 hour fast. This is a great way to reset the body. Same as with intermittent fasting, when you break the fast, be sensible. Now if you’re doing great with that every 3-6 months is good to do an extended fast that lasts for 48-72 hours. It has many healing and health benefits. Once again, as with the other fasts, be sensible when you break the fast. The more you fast the easier you’ll find it gets. To make fasts easier try and drink just water. Add some sodium/potassium/magnesium to your water to make it easier. You can drink tea or coffee if you feel you need it but make sure nothing is added to make the most of your fast.

8. Socialise

Interact with the people around you, friends, family, work mates, teammates. Be part of the community. This is one of the most overlooked health activities for improving life and health span. Socialising with family, friends, team-mates. Being part of a community is associated with people who live longer, healthier, and happier lives. Socialising helps improve your mood and that affects every part of your life. Don’t just hang around, get involved, tell stories, jokes and interact with those around you. Make sure you laugh, laugh at yourself, laugh at life, laugh at jokes (even if they’re not funny). Laughter is one of the best medicines and it’s always best done when socialising with those around you. Everyone knows that success is always greater when shared with those around you just like laughter.

9. Solitude

Spend time with yourself to review, reflect, relax, recover. Being alone is as important as being part of the community. You need to be comfortable with yourself. As important as socialising is solitude. The ability to spend time with yourself, to reflect on what you’ve done, what you’re doing and what you’re going to do is an important part of growth. Before you can be happy with anyone else, you need to be happy with yourself. That doesn’t mean everything has to be perfect but it’s important to know where you are, where you’re going and what you’re doing to get there. The only person who decides what your life will be like is yourself, so spend some time with them and find out.

10. Set difficult goals

To grow you need to struggle, you need to overcome obstacles. Failure isn't fatal and success isn't final. When you fail, pick up and start again. When you succeed change your goal. Goals keep us moving forward. Life is about falling down and getting up. It’s about learning new things. It’s about remembering old things. Change keeps us going, knowledge keeps us growing. Take up new activities, learn new skills, play different games, up the level of what you’re doing, make a commitment to improve at something. Get in there, get your hands dirty and your mind occupied. An easy life is a boring life, hardship builds character, you need to experience the bad to appreciate the good. Life is ups and downs, challenges, when this stops happening so do living. Go out and live your life to the fullest!

As Bruce Lee said... take what is useful, discard what is not. Make it yours.

It's not just about living longer but being happier and healthier

Here are some related Blogs you may find interesting if you enjoyed this article.

Mitochondria Health

Why is Oxygen so important for wound healing

Learn about Red Light Therapy

Benefits of Sauna

If you want to come down to Kings and clear some of these 10 steps by moving, breathing, challenging yourself and socialising then book yourself in for a free trial! Click here to book for a Free Trial at Kings

Kings Academy of Martial is the Premier Martial Arts Academy servicing the Liverpool and Greater Western Sydney Region with classes in BJJ (Brazilian Jiu Jitsu), Muay Thai, Boxing, Wrestling and MMA (Mixed Martial Arts)

Learn about Red Light Therapy

support@sensis.com.au (Sensis Master) — Mon, 17 Aug 2020 06:50:29 GMT

Wavelength, flicker, Red and Infrared, everything you wanted to know

Learn about Red Light Therapy

Wavelength, flicker, Red and Infrared, everything you wanted to know

What is Red Light Therapy?

Red light therapy, also known as Low Level Laser Therapy and Photobiomodulation, is a therapeutic technique that uses red and near infrared wavelengths of light to treat skin issues, such as wrinkles, scars, and persistent wounds, as well as other conditions such as joint, tendon and muscle pain and several others.

In the early 1990s, red light was used by scientists to help grow plants in space. The scientists found that the intense light from red light-emitting diodes (LEDs) helped promote growth and photosynthesis of plant cells.

Red light was then studied for its potential application in medicine, more specifically to find out if red light could increase energy inside human cells. The researchers found that it was indeed an effective way to treat the muscle atrophy, slow wound healing, and bone density issues caused by weightlessness during space travel.

How does red light therapy work?

Red light produces a biochemical effect in cells that strengthens the mitochondria. The mitochondria are the powerhouse of the cell — it’s where the cell’s energy is created. The energy-carrying molecule found in the cells of all living things is called ATP (adenosine triphosphate).

By increasing the function of the mitochondria using red light therapy, a cell can make more ATP. With more energy, cells can function more efficiently, rejuvenate themselves, and repair damage. For more on improving Mitochondria check out: Mitochondrial Health

How is red light therapy used?

Ever since the initial experiments in space, there have been hundreds of clinical studies and thousands of laboratory studies conducted to determine what other medical benefits could come from red light therapy.

What are the Benefits of Red Light Therapy?

At the moment, there’s quite a lot of evidence to suggest that red light therapy has the following benefits:

- promotes wound healing and tissue repair

- improves hair growth in people with androgenic alopecia

- help for the short-term treatment of carpal tunnel syndrome

- stimulates healing of slow-healing wounds, like diabetic foot ulcers

- aids with short-term relief of pain and morning stiffness in people with rheumatoid arthritis

- reduces some of the side effects of cancer treatments, including oral mucositis

- improves skin complexion and builds collagen to diminish wrinkles

- helps to mend sun damage

- prevents recurring cold sores from herpes simplex virus infections

- improves the health of joints in people with degenerative osteoarthritis of the knee

- helps diminish scars, including acne scars

- relieves pain and inflammation in people with pain in the Achilles tendons and tennis elbow

How safe is red light therapy?

Red light therapy is considered perfectly safe and painless, there are no known side-effects.

There is however a potential risk of damage to the eyes. Although safer on the eyes than traditional lasers, proper eye protection should always be used while undergoing red light therapy, especially when exposing the face at close range.

What do the different Wavelengths do?

THE 850NM WAVELENGTH (NEAR-INFRARED LIGHT)

The 850nm wavelength is the signature near infra-red wavelength . In many cases, the 850nm amplifies the benefits provided by the 810nm and 830nm wavelengths.

This wavelength has a range of therapeutic applications such as:

Anti-inflammatory benefits:

850nm wavelengths can help to reduce joint and muscle pain and diminish general inflammation in the body.

Enhanced muscle recovery:

A study observed the use of 850nm wavelengths on athletes, and found that usage of the near-infrared light increased muscle mass after training, and decreased inflammation and oxidative stress in muscle biopsies.

Healing of wounds in the skin:

Lesions in the skin heal faster when exposed to 850nm wavelength light therapy.

Reduction of lines, wrinkles, and hyperpigmentation:

850nm can support the production of collagen, assisting with plumper, more radiant-looking skin, and a more uniform texture.

Orthodontics and tooth alignment:

The use of the 850nm wavelength can foster the speedy realignment of teeth for patients undergoing orthodontics.

THE 830NM WAVELENGTH (NEAR-INFRARED LIGHT)

The 830nm wavelength is not as readily absorbed by the body, therefore it is able to penetrate deeper through skin and tissue and into the bone. A greater quantity of photons are delivered into the tissue with the 830nm wavelength.

The incorporation of the 830nm wavelength delivers the following advantages:

Accelerated healing and reduced infection:

Like the 810nm wavelength, 830nm accelerates healing in wounds of different severity and helps to ward off infection.

Improved aesthetic outcomes following plastic surgery:

Swift exposure to 830nm wavelengths after aesthetic surgery hastens recovery, reduces downtime and enhances the results of surgery by reducing swelling, infection, bruising and pain, therefore leading to greater patient satisfaction.

Increased “feel-good” endorphins:

830nm wavelengths increases the release of endorphins. Endorphins are peptides which promote feelings of wellness and provide a natural analgesic, triggering a sensation similar to morphine.

Improved bone repair and growth:

An animal study demonstrated that 830nm light therapy improved bone repair by stimulating new bone growth.

Faster return-to-play after injury:

The ability to return-to-play as swiftly as possible after injury or trauma is a key concern for any amateur or professional athlete. 830nm LED light therapy has been proven to significantly and safely reduce the wait time before injured athletes can return to play.

THE 810NM WAVELENGTH (NEAR-INFRARED LIGHT)

With an ability to extend through the skull into the brain, the 810nm wavelength offers a unique array of neurological benefits. Many forward-thinking scientists are of the belief that light therapy for brain disorders will become a prominent medical treatment in the near future.

Expect to reap the following benefits from the 810nm wavelength:

Improved healing and recovery:

A study of soccer players showed that the 810nm wavelength applied before activity enhanced muscular performance and post-exercise recovery.

Accelerated wound healing:

810nm wavelengths have been shown to help expedite wound healing, helping the tissue to granulate more rapidly.

Improved recovery from stroke in certain patients:

One study conducted among stroke patients showed that wavelengths of 810nm provided neuroprotective benefits and improved recovery among sufferers of moderate to severe strokes. Five days after the stroke, there was significant improvement among those who had been treated with the 810nm light therapy, compared to those who hadn’t. Ninety days post-stroke, 70% of the treated patients had a successful outcome, compared with only 51% of the control group.

Improved recovery from traumatic brain injury:

810nm has been proven in animal models to be particularly effective in fostering recovery from traumatic brain injuries, and reducing long-term neurological damage.

Improvement in psychiatric disorders:

Prescription drugs for psychiatric conditions have long been recognized as having a limited ability to assist individuals suffering from psychiatric conditions. What’s more, pharmacotherapeutic medication often carries a host of unwanted side effects, while near-infrared light therapy doesn’t. 810nm wavelengths applied to the forehead have been shown to assist patients suffering from major depression and anxiety.

Hair growth:

Studies have shown the 810nm wavelength can encourage significant hair growth in patients with androgenetic alopecia.

THE 660NM WAVELENGTH (RED LIGHT)

There is an abundance of literature outlining the benefits offered by the 660nm wavelength. Penetrating just a little deeper than the 630nm wavelength, the 660nm reaches into the entire range of the skin tissue to promote healing and regeneration.

Some of its diverse benefits include:

Reduced training fatigue:

The 660nm wavelength teamed with the 830nm near-infrared wavelength has been proven to delay the development of fatigue in the muscles, and enhance skeletal muscle performance. (Athletes, take note.)

Reduced inflammation:

In a study investigating the effects of red light therapy on pleurisy, the 660nm wavelength was found to induce an anti-inflammatory effect.

Improved bone healing:

The 660nm wavelength encourages resorption and formation in the bone cells around the location where repair is needed, without causing any change to the bone structure.

Reduced swelling following injury:

In one study, the 660 nm wavelength was found to reduce both inflammation and swelling by reducing the number of inflammatory cells which lead to the formation of swelling.

Reduced neuropathic pain:

A study investigating sciatic nerve pain in rats found that the 660 nm wavelength significantly helped to reduce pain.

Accelerated wound healing:

The 660 nm wavelength has been proven to increase the formation of new blood vessels and enhance collagen deposition to help in the healing of wounds.

THE 630NM WAVELENGTH (RED LIGHT)

The 630nm wavelength is ideal for targeting all manner of skin concerns. 630nm wavelengths penetrate into the skin cells and sebaceous glands to rejuvenate the skin’s tone and texture by smoothing and evening out uneven pigmentation. This wavelength has also been found to help reduce the appearance of fine lines and wrinkles, and can also stimulate hair regrowth.

The 630nm wavelength offers the following benefits:

Reduced fine lines and wrinkles:

In one study, the 630nm wavelength was combined with other beauty treatments such as micro-needling to create a statistically significant improvement in photodamage, fine lines and sagging.

An improvement in skin disorders such as psoriasis:

One study showed that the use of the 630nm wavelength used in conjunction with hematoporphyrin derivative (HPD) helped to eradicate the symptoms associated with psoriasis within 17 days.

Hair regrowth:

Red light therapy containing the 630nm wavelength has been proven to be a safe and effective method of stimulating hair growth in both men and women. One study hypothesized that the light stimulated stem cells in the hair follicle, encouraging the hair follicle into an anagen or growth phase.

Healing of superficial skin cancers:

Wavelengths of 630nm have been shown to help in the treatment of non-melanoma skin cancers.

The treatment of acne:

The 630nm wavelength has also been shown to help reduce inflammation and breakouts.

What about LED Flicker?

The truth is that ALL LED panels that use AC power flicker in a near-invisible manner as the nature of how they operate. Any company or person that claims otherwise is lying or misinformed.

All LED lights are DC powered, but they must run from an AC mains supply in order to be plugged to your wall outlet to be used. Next, we’ll explain why this causes flickering.

Nonetheless, all LED lights that are plugged into AC mains power flicker due to the way in which AC power is converted to DC power. It’s impossible to plug an LED panel into an AC power source without some near-invisible flicker registering. The flicker or visual fluctuation becomes apparent when there are large ripples in the direct current (DC) delivered to the LED light. These flickers are the residue of the AC input. So the conversion of AC power to DC power will always result in some flickering. Always.

Here’s the most important thing you should know--the flickering represents absolutely no cause for concern. It won’t detrimentally affect the efficacy of your red light therapy treatment and presents no danger. All LED light panels delivering red light therapy flicker to some degree.

In fact, some emerging studies are highlighting that flickering in LED lights may actually offer benefits to users--one recent MIT study has found that LED lights flickering at a specific frequency can help to induce brain waves known as gamma oscillations, reducing the production of plaque responsible for Alzheimer's’ disease.

Nowadays, LED lights are becoming increasingly common and favoured for red light therapy.

LED lights hold multiple advantages over lasers:

There are no dangers or hazards in using LEDs (apart from the need to protect the eyes, although the jury is still out on that matter) LED red light therapy can be used at home safely and easily LED lights deliver red and near-infrared light wavelengths very consistently LED lights last for thousands of hours LEDs cost significantly less per mW than lasers to operate LEDs can irradiate a broader surface area than laser. Although laser may deliver a single beam of light into the tissue deeper than an LED, LEDs are better equipped at delivering large amounts of energy into the body.

Don’t fear the flicker--it in no way detracts from the therapeutic value of red-light therapy. Red light therapy is gentle but transformative in its ability to heal diverse conditions and regenerate the skin and body tissue at a cellular level.

Are you interested in your own Red light device?

Kings Academy use and recommend EMR Red light devices. They have the Firewave (basic unit), Firestorm (premium unit) and Inferno (revolutionary panel). Check their website for details on each of the units and see which is best for you!

Visit EMR-TEK for more information on the EMR devices!

Get 10% off by using " King " at checkout to purchase one of the light therapy devices.

Have a wonderful day ladies and gents.

Here are some related Blogs you may find interesting if you enjoyed this article.

Mitochondria Health

Why is Oxygen so important for wound healing

Benefits of Sauna

Life Hacks for Healthier Happier Life

References:

We will regularly update and add new studies that are relevant as they become available

Studies :

Elevating Testosterone - BIomedical Research

Improving Sperm Motility - NCBI

Training Recovery and Muscle Repair - NCBI

Exercise Performance - NCBI
Infrared Light Therapy in Alzheimer's and Parkinson's Disease - NCBI

Red Light and Nitric Oxide Production - Liebertpub
Hair Growth - NCBI
Hair Loss - NCBI

Skin Repair - NCBI

Skin Health - NCBI

Wound Healing - NCBI

Tissue Repair - Lieburtpub

Collection of Red Light Studies - Google Docs

Red Light Therapy and Alzheimers

Red Light Therapy and Brain Disorders

Articles :

Elevating Testosterone - Science Daily

Elevating Testosterone - Medium

What is Read Light Therapy - Medical News

Regrow Thinning Hair - Medium

Complete Review of Red Light Therapy - The Energy Blueprint

Kings Academy of Martial Arts is the Premier Martial Arts Academy servicing Liverpool and South Western Sydney with classes in BJJ (Brazilian Jiu Jitsu), Muay Thai, Boxing, Wrestling and MMA (Mixed Martial Arts)

TOP 10 RULES FOR HYGIENE IN THE MARTIAL ARTS GYM

support@sensis.com.au (Sensis Master) — Sat, 15 Aug 2020 01:46:03 GMT

Staying clean is staying healthy for both you and your partner!

TOP 10 RULES FOR HYGIENE IN THE MARTIAL ARTS GYM

Staying clean is staying healthy for both you and your partner!

Cleanliness and personal hygiene are an often overlooked aspect in martial arts. Not only is proper hygiene a reflection of your dedication to training and the respect for your school but, it is also important for your personal health and the health of your training partners. These tips are important for both pre and post workout!

Having proper personal hygiene is crucial because it not only teaches discipline, it also affects your health and those around you. In the martial arts, you are constantly in close proximity to other training partners and teachers. You are coming into physical contact during training, so having bad hygiene includes unwashed clothing or gear and not taking precautions against your own body’s cleanliness and is inconsiderate to your partner or teacher.

Bad hygiene also has health risks. Being in such close proximity to training partners when you have a cold, skin infection or health problem of some sort spreads illness quickly. Your problem now becomes theirs and that is something that something much more than disrespectful, it becomes a risk for infection.

Your main concern as a martial artist isn’t just your punches and kicks but, also the safety of those around you. You must always be aware and thoughtful about your training partners and your teachers. You need to have the proper self-discipline and respect of yourself and your Academy. You can do this by taking care of your body and your training equipment. It is not only your responsibility but, also your duty as a student and training partner in the martial arts.

If you don’t want to become a breeding ground for bacteria and put your reputation for good hygiene in limbo, you will want to follow these simple yet effective tips:

1. Wash your Uniform

Come to class in properly washed and dried Gi/Uniform – Putting on a Gi that was not properly washed and dried is quite risky to you and your training partners. Aside from smelling funky, it is a sure carrier of bacteria. If you regularly roll in such Gi, you may develop a staph infection, MRSA infection, or ringworm, which your training partners may also acquire. You can also solve this by having several uniforms so it’s easy to rotate them and you don’t have to worry about wearing an unclean or wet uniform.

2. Trim your fingernails

Trim finger and toenails regularly!!!!! – Before coming to class, make sure you trimmed your finger and toenails short, regardless whether you’re a man or a woman. You can cut your partner’s skin and eyes with your long nails when you train. You may also injure yourself when they get caught up by your partner’s Gi. Check your nails before every class as they grow quickly.

3. Don’t train when sick

Do not roll when sick – There’s a big difference between being dedicated to your training and being a complete jerk. When sick, do your training partners a favour: don’t come to class until fully recovered. A sick training partner is a poor training partner. Rest up and get back to training when you’re feeling better. A couple of days off won’t kill you.

4. Fresh Breath

Freshen breath before coming to class – Your training partner doesn’t need to know that you had grilled garlic salmon for lunch or garlic chicken for dinner. Before putting your uniform on, make sure you have brushed your teeth or used mouthwash. It doesn’t take much time or effort and trust me your partner will appreciate the effort especially for those instances where you’re up close and personal.

5. No bare feet off the mat

Do not go the restroom barefooted – If going off the mats to go to the bathroom, you need to have your footwear on, most especially if you are going back to the mats. No matter how clean looking your gym floor is, tons of bacteria are on it. Any time your go off the mat put footwear on, anytime you go back onto the mat wipe your feet. Most gyms will also have hand sanitiser by the mat, clean your hands as well, even though have already washed them in the bathroom.

6. Take a shower

Take a shower before/after class – Taking a shower after class is important as it lessens chances of you incurring skin diseases, plus it prevents you from smelling like a gym rat. If you’ve been working a manual labour job or you’ve been sweating, take a shower before class as well. A regular shower is a great habit and you’ll feel great once you’re done. Hygiene is for all the time. Get into good habits. At Kings we use and recommend Full Guard Hair and Body Wash.

7. Tie your hair back

Tie your hair back if it is long – Sporting a long hair is accepted in jiu-jitsu. Many women practitioners have long hair and some men as well. But if you have long hair, just make sure you tie it back so it will not go in your and partner’s way while sparring. If you can braid your hair and tie it back, that would be better. Again, it’s for yours and your partners benefit. When tied back not only will it stay out of your partners face, but it will also prevent them kneeling on it in grappling situations. It’s about safety and hygiene!

8. Don’t wear jewellery

Do not roll wearing jewellery – Before going to the mats, remove your ring, earrings, necklace, anklet, or any other jewellery. Being fashionable will not award you points. Wearing jewellery while training also puts you and your partners at risk as it could result in cuts. Taking off jewellery will look after your training partner as well as make sure you don’t damage or lose it either. This includes wedding rings and the like. If you injure a finger while wearing a ring, you’ll end up having to choose whether to cut the ring or finger off. Don’t get caught having to make that decision.

9. Wear deodorant

Wear deodorant before coming to class – Your partner’s face will definitely be close to your armpit while rolling at some point. If you’re doing Muay Thai you could end up in an uncomfortable Thai Clinch. Save your reputation for good personal hygiene, always wear deodorant before going to class. It takes a second but the appreciation lasts a lifetime.

10. Wrap your injuries

Properly wrap any cuts with tape – If you have minor cuts, you can still go train but make sure to wrap them good with durable medical/athletic tape. You don’t want your cuts to get worse by getting infected with bacteria. This keeps you healthy and in the long run also keeps your training partners healthy. It seems obvious but you’d be surprised how many people don’t tape up minor cuts and end up bleeding on their training partners. Don’t be one of those training partners. Cover your injuries and keep them to yourself!

There are more items for this list, but the rule of the thumb is: be sensitive to your training partners. You have reasons why you are doing Jiu-Jitsu, Muay Thai, Boxing, etc and getting skin problems or injuries and getting your training partners infected should never be among them. It is never bad to take your training hygiene seriously. Train clean. Train good.

None of This Should Scare You!

It is important to know this isn’t to discourage training or to scare parents or students but, it is just reality. Bumps, bruises, scratches and injuries are all unavoidable when participating in any athletic pursuit, especially a combat sport like the martial arts. However, problems caused by bad hygiene are easily avoidable and maintaining good hygiene habits should be as much a part of your training as throwing a punch, kick or rolling for that rear naked choke.

Remember…

Being aware of personal hygiene and the condition of your training equipment is more than just beneficial to your health and those around you. It is beneficial for personal development too. Good hygiene teaches self-discipline, self-awareness, respect, and dedication. Teaching good hygiene also teaches one to care about themselves, their property, their training partners, their Coach, and their Academy.

And Finally…

Being a martial artist permeates to all parts of someone’s life, not just physical ones. Training martial arts becomes a lifestyle and teaches lessons outside of self-defence and fitness. Making sure you are aware of yourself and aware of how your actions affect others, is needed to succeed.

FULLGUARD is a convenient 2-in-1 hair and body wash specifically formulated for martial artists, grapplers and elite athletes and should be used daily.

It uses the ingredients eucalyptus, tea tree and peppermint oils to leave your skin feeling clean and refreshed after a hot, sweaty workout.

DON’T BE SIDELINED FOR BEING DIRTY!

You can purchase it at Kings Academy for $19. You can get up to 2 months of washes with it.

Kings Academy of Martial Arts is the Premier Martial Arts Academy servicing Liverpool and the Greater Western Sydney region with classes in BJJ (Brazilian Jiu Jitsu), Muay Thai, Boxing, Wrestling and MMA (Mixed Martial Arts)

Learn about Sparring

support@sensis.com.au (Sensis Master) — Fri, 14 Aug 2020 09:11:46 GMT

Learn about the benefit of Sparring and how to make the most of it whether you train in Boxing, Kickboxing, Muay Thai, or Mixed Martial Arts (MMA)!

Learn about Sparring

Learn about the benefit of Sparring and how to make the most of it!

If you're interested in Boxing or Muay Thai please visit our Boxing or Muay Thai pages

Whether you are doing Mixed Martial Arts (MMA), Muay Thai, Kickboxing, Boxing, Brazilian Jiu Jitsu (BJJ), or any other martial art, sparring is an essential ingredient to your progression as a martial artist. I would go as far as to say that it is the most important aspect of your training. Sparring tests your technique in a realistic environment. Sparring allows you to test the skills you learn in a safe environment. Sparring is the application of the skills you learn under resistance to test their effectiveness and you’re understanding.

But let's get something straight---sparring is not a street fight. Sparring is not done to hurt one another. That is not what sparring is about. Sparring is about improving your technique in whatever combat sport you are training. Sparring is about learning. Sparring is about testing the techniques you learn in class, it’s about learning to apply what you’ve learnt under pressure. Sparring is not about winning, it’s about getting better. Sparring is one of the greatest forms of exercise because it’s the application of the techniques you learn against a resisting opponent who is trying to apply the same techniques to you. There is no greater physical and mental challenge.

Of course, that doesn't mean you shouldn't go hard during sparring. There is definitely time to go close to 80 to 90% during a sparring session. However, those hard sessions should be done sparingly. Rather, the majority of your sparring sessions should be on the lighter end. It should be about learning. Generally the hardest sessions are done when preparing for a fight not when building your skills. Normally sparring will vary depending on your opponent. The closer in size and skill the harder the sparring, the wider the gap in either size or skill the lighter the sparring. This reduces the risk of injury.

Purpose of Sparring

As previously stated, the purpose of sparring is not to beat each other up. Rather it is to work on your weakness and improve on your strengths. To that end, sparring should be done with emphasis on technique and gradual improvement in various aspects of your game. You should be using Sparring to find the holes in your skill set. You should be putting yourself in difficult situations. Sparring should not be easy; it is supposed to be difficult and challenge you. This is where the growth occurs.

Sparring Frequency

Here is the breakdown below of how often you should spar for each "type" of sparring:

Light Touch/ No Touch Sparring (Movement Sparring)

This is the lightest form of sparring. With this type of sparring, you will barely graze each other or not even at all. This type of sparring is not the same as light sparring. This type of sparring is actually a cross between drilling and light sparring. It is more dynamic than drilling but less chaotic than other types of sparring.

You are working on your movement or a specific technique---moving in and out, countering, cutting angles, shooting for takedowns, slipping, sprawling, striking while moving, etc.

This type of sparring is helpful for everyone but it is especially helpful to complete novices who are not used to the dynamism and chaos of full contact sparring. It is not so easy that it is boring, but it is also not so challenging that it is overly stressful. This creates a difficulty level that is optimal for learning. In psychology, this is called being in a "flow state" and colloquially known as being "in the zone."

With this type of sparring, you and your partner work out what you want to specifically work on so that your opponent can throw them for you to work. For instance, if you want to work on slipping the jab, your partner will want to make sure he throws a lot of jabs during sparring. Or if you want to work on counters, make sure your opponent is the one pushing the action in order for you to counter.

If you’re doing MMA sparring and you want to work on your sprawling, you will want to have your partner shoot for slow takedowns at random intervals so you get to work on your sprawls.

With this type of sparring, you and your partner will work together to make sure that you have set parameters for sparring and both know what the other person will be mostly doing. Nothing tricky or out of the ordinary. This type of sparring is strictly done to get you comfortable with certain movements and techniques.

This type of sparring should be done as much as possible.

Light Sparring

This is the next level up. With light sparring, you work your technique with light contact. This type of sparring is also good to do on a regular basis. Light sparring simulates a real fight but you are still able to be creative and try out new things without being afraid of taking heavy damage. With hard sparring, you aren't able to open up and try out new things because you are too busy not getting hurt.

This type of sparring should be done to refine old movement and technique, as well as try out new ones.

How light is light sparring? I consider light sparring to be something that even people new to martial arts do not need headgear for and none of the contact should hurt.

This type of sparring should be done on a regular basis, whenever possible.

Moderate Pace Sparring

This is where things get interesting. Moderate pace sparring is when you should start thinking about putting on headgear if you’re boxing. And moderate pace sparring is light to some and heavy to others. A good gauge of moderate pace sparring is when you can maintain the same pace for 10 three-minute rounds, but still be really tired at the end. With moderate pace sparring, you are putting your skills to the test. With this type of sparring, you are expecting to get hit and are expected to hit back. This type of sparring will hurt a little during and will definitely hurt in the days after. With Moderate sparring you will go harder to the body but lighter to the head.

This type of sparring is great for testing yourself and seeing what you need to work on. At this pace, you should work on volume while taking a bit off your power.

This type of sparring should be done 1-2 times a week at max.

Hard Sparring

With hard sparring, you should a bsolutely be wiped after 10 rounds and unable to keep the same pace throughout. Hard sparring should hurt during and after. Hard sparring is the ultimate test of your skills and best simulates a real fight. And because of that, you should be wearing headgear when doing it.

Hard sparring is best done at most 1-4 times a month depending on what combat sport you are doing and if you have a fight coming up. Hard Sparring is around 80-90% of your potential. Again you’re not going as hard as you can, you’re in there to learn not injury your training partner.

It is generally smart advice to not do any hard sparring a week before your competition.

There you have it. I hope this article answered your question about sparring frequency. Remember to always be safe when sparring by wearing headgear when appropriate and getting a good mouth guard. If you’re concerned about Sparring check out our Blog “ Don’t be afraid of Sparring ” as it gives some great advice and offers drills to help you prepare for sparring. This will help with developing and refining your skills regardless of whether you train in Boxing, Kickboxing, Muay Thai, or Mixed Martial Arts (MMA).

Now before you start sparring one of the most important skills you want to develop is shadow boxing. Read this article to learn why shadow boxing is a skill tha you need to develop : Why Shadow Boxing is so important!

If you're interested in Boxing or Muay Thai please visit our Boxing or Muay Thai pages

If you have any questions about sparring or training feel free to send us a message : Contact Us

If you're intersted in training and you're located in the Liverpool, Sydney area book in for a free trial HERE .

Kings Academy is the home of Brazilian Jiu Jitsu (BJJ), Muay Thai, Boxing, Wrestling and MMA (Mixed Martial Arts) servicing the Liverpool and South Western Sydney region

Don't be afraid of Sparring

support@sensis.com.au (Sensis Master) — Thu, 13 Aug 2020 11:18:45 GMT

How to get better and become comfortable with Sparring regardless whether you train in Boxing, Kickboxing, Muay Thai, or Mixed Martial Arts (MMA)

Don't be afraid of Sparring

How to get better and become comfortable with Sparring

If you're interest in classes in any striking discipline please check out our Boxing and Muay Thai pages

Getting hit is a common fear and it prevents a lot of people from progressing in martial arts. This is especially true in arts Boxing, Kickboxing, Muay Thai and Mixed Martial Arts (MMA), where the majority of people “head hunt” when the first start sparring. But this is a fear that you have to get over in order to get better. Sparring is a necessity and ultimately what separates real martial arts and fake martial arts. So how do you get over your fear of getting hit? Here are some tips that can help you get over your fear of getting hit.

Build up your Skills

Before you start sparring make sure you turn up class on a regular basis. Make sure you go each week and learn how to punch, kick, block, cover, check, or whatever skills are that you need to learn in your combat sport. If you can’t do the basic attack and defence moves correctly you’re going to struggle when it comes time to spar. Spend the time on the pads with a partner, on the heavy bag and in front of a mirror refining your skills.

Do A Lot of Live Partner Drills

Before you go spar, hopefully you have gone to class on a regular basis and built up your skills. Part of building up your skills is getting a lot of experience doing live drills. Live drills are dynamic drills done in a sparring-like scenario. Live drills allow you to get more comfortable with getting hit, playing defense, and throwing combinations—all skills needed in a real sparring match. Additionally, you get to experience a little bit of what a sparring-like scenario would be like, without actually sparring.

Here are some live drills that may help:

Jab and Hook Drills

With this drill you start off by throwing a jab at your partner who catches and throws one back for you to catch. Then you build up to both throwing a jab simultaneously and both catching simultaneously. You then do the same thing with the hook. You start with throwing a hook and your partner covers and then returns for you to cover. Then you both throw and cover at the same time. Once you have this you put the two drills together throwing a jab then hook and continuing to alternate all the time attaching and defending at the same time.

Inside Combo drills for Boxing

For this drill, you and your partner are in the pocket. You would try to throw a 3-punch combo then they would then throw a 3-punch combo. You just take turns throwing 3-punch combos back and forth. However, to make this drill realistic, the person on offense should try to adjust for proper angles to land clean opening shots. Also, the person on offense should learn how to set up punches. Conversely, the person on defence should try to block all the incoming shots. You start by throwing a combo that both of you are doing and alternate. You start slow and build up the speed. As you get better you can start mixing up the combinations that you throw so that you don’t know what your partner is throwing at you.

As your level improves there are more complex variations of this drill that you can do where you vary up the amount of punches each person throws, that way it makes the defence and offense much more unpredictable. During one turn, you could throw 3 punches and then the next you are throwing 6. Keep in mind you aren’t going hard, just being unpredictable which gets you ready for the unpredictability of sparring.

Dutch Kickboxing Combo Drill

This is another live drill that is great to do for kickboxing. It is a live drill where you and your partner take turns going on offense and defence (like the boxing drill above). First you start with a combo you both know you are going to throw but it must end with a kick. Then as you improve you can mix up the combo (same as the boxing drill above) that any combo that is thrown should always end with a kick. And like the drill above, the person on offense should take good angles to land clean shots and should also be setting up shots. That is what Dutch kickboxing is known for. The person on defence should actively play defence—including catching and checking kicks and working all your different defences.

Corner/Wall Drills

Another great drill you can do is to put yourself in a confined space or against a wall/corner and have your partner start punching you. Your job is to fight out of it. In doing this drill, it forces you to keep your eyes open, fight back, and find a way out of a sticky situation. You can get out of the wall/corner by punching back, bobbing/weaving, blocking, or cutting a corner out. As a beginner being put in this situation, you will feel super tense—but learn to relax and have your partner start slow and slowly escalate when you feel more comfortable. By going slow, you will be able to practice seeing the punches come and practice keeping your eyes open. If you aren’t comfortable with keeping your eyes open and seeing the punches, try to stay in there a longer so that you can work on dodging and blocking the punches. But you must remember, during a live sparring situation, you don’t want to stay in there long—get out of a corner as fast as possible during sparring. This is important because what you do in sparring you do in a fight and you always want to develop good habits.

Use Different Types of Sparring

Sparring does not always have to be hard Sparring. There are different types of Sparring and Sparring drills that can help you improve your sparring and fighting skills. Some examples of different types of Sparring that can be used to help you get comfortable with sparring are; Should tag, where you’re only trying tag your partner on the shoulder with a punch. If you get tagged you do a burpee; Body Sparring, this is where you only attack the body if boxing, or the legs and body if doing Muay Thai/MMA Sparring; Specific Sparring, this is where you choose the attacks that can only be performed in the round, such as only the Jab and rear body shot if boxing or the jab and the rear round kick for Muay Thai. You have an unlimited number of combinations you can use in this scenario. All these different types of Sparring can help you become more comfortable with getting hit and being able to handle it.

Pick Someone Who Isn’t Just Going to Beat You Up

The number one rule if you are new to sparring is to spar with someone who you feel comfortable with, someone that is willing to go light and can help you out. There is no sense in putting someone who doesn’t know how to spar with someone who is just going to beat you up handily. Before you concentrate on anything else, just do that. Pick someone who will tone down the intensity. Then once you get more comfortable sparring, then you can bring up the intensity and work with some brawlers.

Talk To Your Partner

Don’t be afraid to ask your partner to adjust their sparring whether it’s at the start of the round or the middle of the round. If you’re feeling uncomfortable your training partner won’t know unless you tell them. Sparring is there for you both to learn so make sure it’s a learning environment. If you want touch sparring, light sparring, body sparring or even hard sparring it’s always good to confirm with your partner before the round starts as sometimes once the leather is flying it can be difficult to find the time to let them know. Communication is the key and it’s your responsibility to let your partner know what you want to get out of Sparring.

If you follow these suggestions, you’ll get better and more comfortable with Sparring regardless whether you train in Boxing, Kickboxing, Muay Thai, or Mixed Martial Arts (MMA). If you get more comfortable with Sparring may decide to step up and compete. Remember it’s a process and takes time but you can get there if you follow the steps laid out for you. Having a great coach to guide is also especially important to ensuring you’re able to achieve your goals so find a good reputable training centre to train at.

If you're interest in classes in any striking discipline please check out our Boxing and Muay Thai pages

If you’re interested in coming and learning some Boxing, Muay Thai, or Mixed Martial Arts (MMA) let us know: One Week Free Trial

Kings Academy is the home of Brazilian Jiu Jitsu (BJJ), Muay Thai, Boxing, Wrestling and Mixed Martial Arts (MMA) here in the Liverpool and Greater Western Sydney area.

Ten Reasons Why You Should Wrestle

support@sensis.com.au (Sensis Master) — Thu, 13 Aug 2020 10:41:38 GMT

Understand the benefits you'll achieve if you decide to wrestle

Ten Reasons Why You Should Wrestle

Understand the benefits you'll achieve if you decide to wrestle

If you're interested in Wrestling at Kings please check out our Wrestling Page

Wrestling is one of the most unique sports on the planet. It is definitely not the most popular sport, it is definitely one of the most demanding, both physically and mentally, but that is quickly changing as more and more people become aware of the incredible benefits that wrestling training can provide.

1. Wrestling develops athleticism

Balance, strength, coordination, and overall body awareness is fundamental in having success in the sport. Year after year wrestling students will start practice with gymnastics, calisthenics, and activities that develop these skills. It provides a foundation of athleticism. And that is just the warm-ups. Then come the skills development and rounds upon rounds of wrestling sparring which continues to hone your athleticism.

2. Wrestling promotes personal responsibility

As an individual sport the only person responsible for success or failure is the individual themselves. Wrestling teaches self-awareness and how to be responsible for your actions. What you put in is what you get out. Wrestling teaches you to be mindful of what you do so know that you earn what you achieve.

3. Wrestling develops mental and emotional resilience

Like no other sport, wrestling triggers the emotions of athletes. When you suffer losses and setbacks, they are often painful and uncomfortable. However, through the process individuals can develop resilience that will last a lifetime. On the mat in training or competition you learn a very important rule, either you win or you learn. When you take that attitude then you learn a very important concept, “Victory isn’t final and failure isn’t fatal”. This builds resilience to get up and go again.

4. Wrestling teaches about nutrition and weight management

Through competition athletes become aware of weight-classes. If done correctly, this can encourage athletes to learn about food and how proper nutrition can impact their performance. It is very difficult to train and compete if you have poor nutrition habits. You learn very quickly that if you want to get through the gruelling workouts or claim medals at competition that you need to be at your best and you can only do that when you fuel your body with proper nutrition.

5. Wrestling develops leadership skills

Leadership is both verbal and nonverbal. A wrestling room can create an environment where leaders emerge. You will quickly see young athletes push each other, teach each other, and support one another. It is through supporting and building up your training partners that you lift not only them up but yourself as well.

6. Wrestling teaches discipline and accountability

Discipline and accountability are requirements for achieving success in the sport of wrestling. There is literally no way to achieve ultimate success in the sport without choosing to do hard things even when you do not want to, and athletes must hold themselves accountable for their own actions if they want to succeed. You learn a very important credo on the wrestling mat if you want to succeed, “If you want to achieve what others can’t you must do what others won’t”.

7. Wrestling brings people together from all backgrounds and cultures

Wrestling is an international sport and doesn’t require anything to participate. People from all corners of the planet and from all different economic and social backgrounds can compete in the sport. Whether on the training mat or the competition circle everybody is equal, and you are what you put in on the mat. This builds respect for each other as you know what it takes to be successful on the wrestling mat, so it gives you the appreciation of what others are also doing alongside you.

8. Wrestling promotes self-mastery and focus

Wrestling has been described as one of the most difficult martial arts to master. It takes years of practice and experience to understand the positions of wrestling. The sport teaches individuals to have a long-term perspective and requires a high level of passion to pursue the elite levels of the sport. To succeed you must be committed and consistent. These traits build your character and focus on what is required to succeed.

9. Wrestling teaches self-defence

The best way to ensure that you’re not a victim of physical violence is by learning self-defence. Wrestling is the most important skill set required in combat sports today because it has the ability to control where the battle goes. Knowing how to wrestle could very easily help anyone in a situation of self-defence. It teaches you how to take your opponent down but also teaches you how not to get taken down, either of which could be lifesaving in self defence situation. These skills also translate into high level MMA competition success.

10. Wrestling can provide opportunities to travel and further education

There are so many opportunities to travel the country and see the world while competing in youth and high school wrestling. In addition to traveling, there are endless opportunities to wrestle in college. Individuals can use the sport to create educational opportunities that might not otherwise have existed.

Why not start wrestling today?

If you're interested in Wrestling at Kings please check out our Wrestling Page

If you’re interested in wrestling book a free trail : One Week Free Trial

Now you've seen why you should wrestling why not learn more about the Sport of wrestling by reading the blog Learn about Wrestling

We look forward to seeing you on the mat!

Kings Academy

The No.1 choice for wrestling in Western Sydney

Kings Academy of Martial Arts is the Premiers Martial Arts Academy servicing Liverpool and South Western Sydney with classes in BJJ (Brazilian Jiu Jitsu), Muay Thai, Boxing, Wrestling and Mixed Martial Arts

Train Like an Mixed Martial Arts (MMA) Fighter

support@sensis.com.au (Sensis Master) — Thu, 13 Aug 2020 07:40:28 GMT

What you need to do to train like an MMA Fighter

Train Like an MMA Fighter

What you need to do to train like an MMA Fighter

If you're interested in Mixed Martial Arts (MMA) at Kings please check out our MMA Page

Mixed Martial Arts (MMA) fighters are some of the toughest athletes in the world. To win fights, or even make it through one, two or up to five rounds, fighters must possess a huge range of abilities. Outside of being well-rounded, highly skilled martial artists, MMA athletes must also have a combination of incredible endurance, strength, and power.

If one day you’d like to step into the cage and see if you have what it takes, you're going to need to train for it. Heck, even if you're not planning to step into the cage, you can become a leaner, meaner, more awesome you by implementing MMA training into your fitness regimen. It’s training that’s hard to beat for achieving results!

Regardless what your goal is, here are some tips and recommendations you need to follow before you decide to compete!

1. Focus On Your Discipline

You can't just kick and punch a heavy bag for a couple of weeks and think you'll be successful in a fight. Competitive MMA fighters, are, by definition, excellent marital artists. MMA gyms usually offer martial art classes like Brazilian jiujitsu, Muay Thai, Boxing and Wrestling along with MMA Skills and Sparring classes. You’ll need to start with the Skills classes and work your way up to Sparring.

If you don't have an MMA gym near you, start training in a specific martial art. Choose choose a striking style like Boxing or Muay Thai that can help you learn how to block, weave, kick, and punch. Good MMA athletes are also proficient at defending and attacking their opponent when the fight transitions to the ground, so you may also want to look into a local Brazilian jiujitsu club. But if you find a quality MMA gym make sure you take advantage of having all the training under one roof!

Regardless what options you have available or what you decide, get instruction from an expert and learn the proper technique.

2. Increase Your Endurance

To fight and fight well you'll need be able to sustain power throughout each round. Having the ability to punch or kick hard, then perform takedowns, escapes, or reversals and repeatedly over 3-5 minutes is no easy task. Power endurance training, which is the capacity to perform repeated explosive movements near maximal exertion, is tough, but it is essential to your success in the ring.

Train your power endurance by performing explosive exercises of a moderate load for about 30-45 seconds (or 15-20 reps), resting for 30 seconds, and repeating for 5 rounds. This is known as High Intensity Interval Training (HIIT). Circuit training is another great option. But it's critical to remember that your intervals should be at least 30 seconds long. After all, you'll goal should be to make it through at least a least one three-minute round! As you progress you can move into Tabata training where the rounds are 20 seconds long, the breaks are 10 seconds and you’ll do a set of 8-10 rounds at full intensity. There are not many more exhausting forms of training. Tabata will test your mental fortitude along with your physical ability.

It’s recommended increasing your aerobic endurance as well. Train your muscles to use energy more efficiently by going for long runs or increasing the length of your cardiovascular training. This builds your base endurance. You then build off your base endurance with your HIIT workouts.

3. Implement Plyometrics

Plyometric training is great for MMA because it will help increase your explosive power and quickness. Good fighters can change directions almost instantly and hit with force by exploding through their hips or drive through an opponent with an explosive takedown.

For the best results, try 2-3 plyo sessions per week along with your resistance-training regimen. Just make sure to give yourself about 48 hours of rest in between plyo sessions to allow for full recovery. It’s also important to ensure you have a good strength base before trying plyo. You shouldn’t be jumping into a plyo workout if it’s your first time training otherwise you risk injury. Some great plyometric exercises for MMA fighters include plyo push-ups, single-arm throws, side throws, jump squats, bounding, and lateral high hops.

The best practice for doing plyos is to warm-up well before you do them. It's also smart to do them on a softer surface like a mat or turf. Jumping on concrete can be really tough on your back and knees.

4. Train Your Core

There's a lot more to core training than lower back extensions and sit-ups. The amount of power behind your kicks, punches, and throws depends on the strength of your core. This is why MMA training should be packed with core-strengthening exercises.

The core works as one unit, stiffening to protect the body and to transfer force from our lower body to our upper body during athletic movements. The core is also the most important factor for transferring explosive power. When your core muscles are weak, then your nervous system puts a HALT to any explosive movement as a protective mechanism to support the spine.

This means if you are throwing a strike or a kick, your energy will not make it into your strike. Also, when you have insufficient core stability, it will set you up for injury and limit your mobility.

If your core is strong when your fist lands, the force of your strike will transfer through your opponent. Generating a knockout punch, thanks to the strength of a stable core. The force generated from the legs and through the core during a Judo throw, is one example of this.

A strong and stable core also allows the body to function as an integrated unit and compete the throw with force. If the core is weak, the bridge will collapse and the extremities will, in turn, be weak.

A Muay Thai clinch is another move where core stability is vital. Your goal being to deliver knees, elbows, and throws to keep your opponent in check. You need to develop your core stabilization strength to better take advantage of this position.

Having good rotational and anti-rotational core strength is important as well. Let’s take grappling for example, when your opponent wants to pass your guard by throwing your legs to the side, if you have good core strength, it can help you prevent the guard pass.

Rotational strength will also help with striking when you rotate from your hips and shoulder to add extra speed. A Strong Core Improves Athletic Performance.

The muscles of the trunk and torso stabilize the spine from the pelvis to the neck and shoulder, they allow the transfer of power to the arms and legs. All powerful movements originate from the centre of the body out, and never from the limbs alone. You need to develop a stable spine before any powerful, rapid muscle contractions can occur in the extremities.

Basically, every athletic movement that a combat athlete needs to perform needs the use of a strong core.

5. Ditch Your Bodybuilding Split

As a fighter, the size and shape of your biceps isn't going to matter in the slightest. Instead of training for aesthetics, you're going to be working on your performance. Being a better overall athlete and a stronger fighter means your workouts should include multi joint exercises like back squats and chin-ups. These exercises are commonly referred to as functional training. Movements that train more than one body part at a time.

Each exercise you perform in the gym should relate to what you're going to do on the mat. If the exercise does not simulate related movements, replace it with an exercise that does.

For example, leg curls are not as beneficial as straight-leg deadlifts because deadlifts help increase the strength of your takedowns. Close-grip presses are more effective than triceps kick-backs because they can increase the power behind your punches.

Hopefully that has given you a good insight in what’s needed to train like an MMA Fighter. The best way to achieve this is to find a quality MMA Gym in your area and head down and start training. The only way to get results is to put in the effort. The longer you wait, the harder it gets! In the end the decision is yours and success is in your hands alone.

If you're interested in Mixed Martial Arts (MMA) at Kings please check out our MMA Page

One of the most important skills an MMA Fighter will learn is Shadow Boxing : Learn why Shadow Boxing is so important!

If you’re interested in getting started with some Mixed Martial Arts (MMA) training let us know : Book a free trial

Kings Academy is the home of Mixed Martial Arts (MMA) in the Liverpool, Sydney area. Kings Academy of Martial Arts is the Premier Martial Arts Academy servicing Liverpool and the Greater Western Sydney Region

MITOCHONDRIA HEALTH: AN EXPLORATION OF TEMPERATURE, LIGHT AND OXYGEN THERAPY

elvis@kingsacademy.com.au (Elvis Sinosic) — Sun, 09 Aug 2020 08:22:35 GMT

AN EXPLORATION OF TEMPERATURE, LIGHT AND OXYGEN THERAPY

MITOCHONDRIA HEALTH: AN EXPLORATION OF TEMPERATURE, LIGHT AND OXYGEN THERAPY

AN EXPLORATION OF TEMPERATURE, LIGHT AND OXYGEN THERAPY

HOW TO USE LIGHT AND TEMPERATURE TO BOOST MITOCHONDRIA

Our mitochondria are modulated by numerous choices we make in our lifestyle. The good news is there are ways to improve mitochondria health using nothing more than temperature and light.

#1. COLD THERAPY

The infectious personality of Wim Hof has made cold therapy a popular tool for psychological and physical wellbeing. Cold therapy for the purposes of health, biohacking and performance, refers to using cold temperatures to elicit a positive physiological response.

"There is still every reason for healthy people to take cold showers, or swim outside in cold water. It gives you the feeling that you are alive.” -Wim Hof

There is evidence that cold therapy improves mitochondrial health through a process known as “mitochondrial biogenesis,” or in other words, by producing more of them.

Cold therapy can be compelling because it forces you to become comfortable with discomfort. It is as much mental training as a physiological one.

Getting started with cold therapy is pretty simple. Boost your mitochondria by ending your hot showers with 30 seconds of water as cold as you can get it. Even 30 - 90 seconds of cold water can have profound effects according to studies. For those looking to take it up a notch beyond cold water in the shower, two bags of ice in a bathtub filled with water is a simple ice bath hack.

Recommendations for people serious about using cold plunges to improve mitochondria health is to find some time and make a regular habit of it. Consistency is the key to success and long term health benefits. At Kings Academy we have an ice-bath available for our members. We have a regular crew who do regular dips on a Saturday morning/afternoon. Once you decide it’s something you want to do on a regular basis you can also setup your own at home. Chief Instructor Elvis has a simple water tank that he uses in conjunction with his Sauna (See Heat Therapy). It’s recommended you do an ice-bath once a week, generally at the end of your working/training week (best after your last session) to help you recover and prepare for the week ahead.

#2. HEAT THERAPY

If cold therapy is useful for increasing the number of mitochondria (via mitochondrial biogenesis), then heat therapy is useful for increasing the efficiency of those mitochondria.

When we are undergoing heat therapy in a sauna, the energetic needs of our mitochondria go up and they respond by using oxygen in the blood more efficiently.

When we are undergoing heat therapy in a sauna, the energetic needs of our mitochondria go up and they respond by using oxygen in the blood more efficiently. This process is called oxidative phosphorylation (OXPHOS). In one study, repeated exposure to heat stress for 6 days increased mitochondrial function by 28%, among other advantages.

Heat therapy is usually 15 - 30 minutes of exposure to temperatures ranging from 40 - 80 °C (the latter being quite extreme thought some Saunas get up to 100°C).

Dr. Rhonda Patrick identified a litany of health benefits of heat therapy: she also made suggestions depending on your desired result. For more information on the action and benefits of Sauna check out this post by Dr. Rhonda Patrick: Sauna on Found My Fitness

If mitochondrial health and general longevity are of interest, an epidemiological study in Finland following 2,300 men found increased heat exposure reduced the rate of all-cause mortality. Over the course of the study, 4 - 7 weekly sauna sessions from 11 - 20 minutes had the lowest all-cause mortality, but even 1 session per week could have serious benefits.

If you’re not one for the Sauna another great way of exposing yourself to heat therapy is Hot Yoga classes. Sydney Hot Yoga runs out of Kings Academy and we have regular classes available. You can experience Heat Therapy while doing a Yoga workout to compound the benefits. Consider this option if you’re not going to jump into the Sauna. For more information on our Hot Yoga classes: Sydney Hot Yoga

#3. RED LIGHT / NEAR INFRARED THERAPY

Red and near infrared light are specific wavelengths of light that that impact physiology and specifically enhance mitochondrial health. The red and near infrared light activates cytochrome C oxidase (CCO) in our mitochondria9, which increases ATP (energy) production.

The boost in mitochondrial health (and energy production) allows the cells to do more work. The downstream results in performance gains include better reaction time, support against chronic inflammation, and balanced testosterone.

The most reliable way to utilize infrared and near infrared light is the Red light device or Panel. At Kings we use and recommend EMR Red Light Devices. You have the Firewave which is a great entry level device, the Firestorm for those looking for Power, Efficiency and Versatility and if you want a Panel that’s made for people check out the Inferno. For more information go directly to the website: EMR-Tek and to receive a 10% discount at check out use “King”.

#4. HYPERBARIC OXYGEN THERAPY

Oxygen is utilized in the cell primarily in the organelle called a mitochondrion (singular). Cells have many mitochondria (plural) depending on the specific function(s) of the cells and the amount of energy they require to carry out their functioning. Mitochondria are essential to every cell in the body. In 1963, it was discovered that mitochondria even contain their own genetic material (mtDNA) which is separate from the genetic material found in the cell nucleus (nDNA). Mitochondria are responsible for processing oxygen and converting the energy stored in the chemical structure of the foods we eat into a form that cells can use as a driving force for

All essential cell functions. Energy is produced in the form of a chemical compound called Adenosine triphosphate (ATP).

ATP is the universal currency of energy for all living organisms, i.e. all living organisms convert the energy in food to ATP. ATP is transported from the mitochondria to the cytoplasm (the liquid-gel portion of a cell) for its use in multiple cell functions.

Hyperbaric Oxygen Therapy is available in Hard and Soft Chambers. Hard Chambers are generally only found it hospitals and research centres. Soft Chambers are available in health facilities and homes of people who need them. A Hyperbaric Oxygen Chamber is great for improving your mitochondrial health along with your general health. Regular use of the chamber is recommended to gain the maximum benefits. Oxygen at Kings has a soft chamber that is available to our members. Come see us at the front desk I you’re interested in booking in a sessions. To learn more about HBOT: Oxygen at Kings

CHASING THE PERFECT MITOCHONDRIA

We've talked about numerous novel methods of improving mitochondrial function, but the best way to be successful is through consistency. Pick a few of the methods that are described and ensure they fit within your schedule and environment. Even a couple of these will provide some health benefits and boost your mitochondrial function. The great thing is if you’re a member at Kings Academy we have these available to improve your mitochondrial health.

Studies:

Cold on murine brain mitochondrial function

Post exercise cooling enhances mitochondrial biogenesis

Cold exposure on mitochondrial biogenesis

FIR Sauna enhance mitochondrial biogenesis

Clinical Effects of Regular Dry Sauna

HBOT on on Mitochondrial Function

HBOT on mitochondrial and glycolytic energy metabolism

HBOT on on Mitochondrial Respiration

If you're interested in finding out more about Oxygen at Kings and Hyperbaric Oxygen Therapy please check out our HBOT FAQ

Here are some related Blogs you may find interesting if you enjoyed this article.

Why is Oxygen so important for wound healing

Learn about Red Light Therapy

Benefits of Sauna

Life Hacks for Healthier Happier Life

Kings Academy and Oxygen at Kings is located at Unit 2/331 Newbridge Rd Moorebank

The Premier Martial Arts Academy and Hyperbaric Oxygen facility in Western Sydney

WHY IS OXYGEN SO IMPORTANT FOR SUCCESSFUL WOUND HEALING?

elvis@kingsacademy.com.au (Elvis Sinosic) — Sat, 08 Aug 2020 01:39:34 GMT

Why you should come to Oxygen at Kings for improved wound healing

WHY IS OXYGEN SO IMPORTANT FOR SUCCESSFUL WOUND HEALING?

Why you should come to Oxygen at Kings for improved wound healing

If you're interested in finding out more about Oxygen at Kings please check out our HBOT FAQ

Most of the core functions involved in wound healing are oxygen-dependent, so it makes sense that increasing oxygen in the body can support the wound-healing process.

There’s no one single reason that certain parts of the body become deprived of oxygen. Instead, it’s a complex problem of supply and demand. Many factors have the potential to decrease the supply of oxygen into the blood and cells, including heart disease, radiation therapy, and tissue inflammation.

It’s also possible for oxygen demand to surge in response to the body’s needs and ultimately outpace oxygen supply. Think of it as oxygen economics within the body!

HOW DO HYPBERARIC OXYGEN CHAMBERS SUPPORT WOUND HEALING?

Under normal circumstances, oxygen can only make its way through the blood within red blood cells. When red blood cells are too low or can’t circulate properly, important tissues become deprived of oxygen.

Cells that lack sufficient oxygen can’t produce the energy needed for bacterial defense, collagen synthesis, regeneration, or any other essential reparative functions. Instead, the healing process slows until it comes to a full halt. It’s not enough to simply inhale oxygen — the body needs concentrated oxygen flow to overcome its deficiencies.

Hyperbaric oxygen therapy (HBOT) overcomes oxygen deficiencies in the body with a special hyperbaric chamber that releases concentrated and pressurized oxygen. Instead of simply applying a cream or ointment topically to address an injury, HBOT infuses the entire body with oxygen that permeates all areas of the body, even areas where circulation has become reduced or blocked.

This essential benefit of hyperbaric wound care stimulates and supports the body’s natural healing capabilities. When white blood cells receive enough oxygen, they can effectively kill bacteria, reduce swelling, and allow the rapid reproduction of new blood vessels. HBOT even enables cells to build new connective tissue and improve organ function.

WHAT ARE THE BENEFITS OF A HYPERBARIC CHAMBER?

Scientific research has firmly established the benefits of hyperbaric chamber oxygen therapy, and have affirmed that it is a valuable treatment for patients experiencing a wide range of problems, but how does it really work to fight wounds and injuries?

The true science of HBOT reveals impressive hyperbaric chamber benefits to the body. Each of the following benefits allows HBOT to deliver significant and lasting results.

DECREASED EDEMA

The condition of edema occurs when too much water fluid accumulates in the cavities or tissues of the body. Edema can occur anywhere, from the brain (cerebral edema) to the heart (pulmonary edema). Since edema increases tissue pressure and restricts circulation, it automatically stunts wound recovery.

HBOT decreases edema since it stimulates better circulation. The fluids built up inside the body can move through the body to be filtered and eliminated. As a result, injured tissues become better oxygenated and healing can finally continue.

TISSUE HYPEROXYGENATION

When tissue becomes hyperoxygenated through HBOT treatment, it becomes saturated with the oxygen known to stimulate healing. Hyperoxygenated tissues undergo reepithelialization, which is an increase in the epithelial cells responsible for closing wounds and forming a barrier on the skin.

Research shows that tissue hyperoxygenation through HBOT can increase the rate of wound closure by as much as 69 percent! This is an especially powerful benefit for adults with diabetes who are at higher risk of non-healing wounds.

ENHANCED ANTIBACTERIAL ACTIVITY BY LEUKOCYTES

When the body becomes flooded with oxygen through a treatment like HBOT, antibacterial activity immediately increases. Leukocytes, a type of white blood cell, gain strength and momentum from oxygen. They’re able to more effectively kill dangerous bacteria and free radicals while also removing dead cellular debris. Studies show that leukocytes perform best at oxygen levels above 300 mmHg, levels only achievable with supplemental oxygen through HBOT.

INCREASED ANGIOGENESIS

Angiogenesis is the essential function of creating new blood vessels. Without angiogenesis, tissue cannot survive or undergo repair after injury. Since oxygen levels in the body directly influence the rate and quality of angiogenesis, only a treatment like HBOT can directly stimulate and improve the creation of new blood vessels.

HBOT also supports optimal collagen synthesis, one of the most vital components of blood vessel development. Collagen is the primary component of skin and accounts for as much as 80% of our skin’s dry weight. It functions as the structural scaffold of skin by organizing itself into bundles of interwoven fibers. Collagen can’t develop without collagen, and new capillary tubes can’t gain strength without collagen.

All of this makes oxygen absolutely necessary for any level of healing within the body.

SYNERGISTIC EFFECTS WITH ANTIBIOTICS

Doctors prescribe antibiotics to combat bacterial infections in the body, but antibiotics can’t always sustain results alone. Research indicates that HBOT works synergistically with antibiotics as an adjunctive treatment.

In other words, HBOT maximizes the effects of antibiotics by optimizing oxygen levels in the body and enhancing leukocytes to kill dangerous bacteria. Some studies even show that the length of time using antibiotic therapy can be reduced with the use of HBOT.

STIMULATE GROWTH FACTORS

When HBOT treatment saturates the body with 100% pure oxygen, the growth factors in blood platelets become activated. Growth factors are extremely powerful proteins that regulate growth and differentiation of cells in the body. They also stimulate the major components of wound healing like leukocytes and fibroblast. Since HBOT stimulates growth factor activity, it in turn nurtures the best conditions for wound healing.

This is exactly why HBOT has become so popular for athletes with injuries. They don’t want to sit out on the bench for weeks or months before returning to play. HBOT gives athletes the opportunity to accelerate their healing process and get back on the field.

These six hyperbaric oxygen therapy benefits demonstrate the incredible power of pressurized oxygen to rejuvenate, heal, and revitalize the body’s core functions. A series of HBOT treatments can transform the body and reverse chronic injuries.

IS HYPERBARIC OXYGEN THERAPY SAFE?

Absolutely! Hyperbaric oxygen therapy is a time-tested treatment that was developed in the 1600s. It’s been used for medical treatments since the 19th century, especially for divers suffering decompression sickness. Since HBOT is strictly regulated, patients experience very few side effects or problems after treatment.

Furthermore, hyperbaric wound care offers a safe, natural, and efficient medical therapy for non-healing wounds and other conditions that resist standard treatments. It uses nothing but carefully regulated 100% oxygen at pressures above regular atmospheric pressure, so the risk of complications is very low.

Want to learn more about Oxygen at Kings : Click here to read our FAQ and book a session

Here are some related Blogs you may find interesting if you enjoyed this article.

Mitochondria Health

Learn about Red Light Therapy

Benefits of Sauna

Life Hacks for Healthier Happier Life

Oxygen at Kings is located at Unit 2/331 Newbridge Rd Moorebank NSW

Oxygent at Kings is the premier Hyperbaric Oxygen Therapy (HBOT) in Western Sydney

Ten reasons you should try Boxing

Sat, 08 Aug 2020 00:58:59 GMT

Ten good reasons you should come to Kings and Box

Ten reasons you should try Boxing

Ten reasons you should try Boxing at the Bank

If you're interested in our Boxing program at Kings please check out our Boxing Page

1: Boxing makes your confidence soar

Confidence is the key to getting anywhere in life. If you don’t believe in yourself, then why should anyone else? If hitting the weights makes you feel strong, wait until you know that your fists can defend you.

Building confidence is a good reason to box

Lifting makes you feel strong. Boxing makes you feel invincible. That confidence—the problem-solvers kind of confidence—can’t be gained any other way than learning how to fight. Facing and overcoming adversity is the building block for Confidence. Each time when you step in the Academy or the Ring or to Box you are building resilience and overcoming adversity. This is undeniable for building confidence!

Who wouldn't want more confidence to face and overcome all the obstacles in life?

2: Boxing teaches you to manage your adrenaline

This is the difference between people who shine in high-pressure situations and those who crumble. Adrenaline causes you to experience the “fight or flight” feeling a.k.a. “butterflies.” Every boxer experiences this feeling before every fight, new fighters think it's fear, experienced fighters know it's not. Every student faces this when they spar or when they are presented with a new combination to peform.

Boxers still perform because we’ve learned to act in spite of it. The difference between a new boxer and one with experience is adrenaline management or fear control. Once we understand that it's adrenaline and not fear that flips our stomach we can focus on the task at hand. Adrenaline is there to help us achieve whatever we need to do. When we can focus and control that adrenaline we are capable of achieving more than we thought possible

This prevents a Boxer from tiring quickly. Adrenaline control in a fight crosses over into adrenaline control in reality. So when you face that adrenaline dump in life you know it's just your body getting ready to face your obstacles and overcome them!

3: Boxing teaches you that pain can be overcome

Here’s a little-known secret outside of boxing circles: everything in boxing is painful. Unless victory is achieved by a devastating knockout, you’ll sustain quite a bit of pain even if you win. The pain of exhaustion, the pain of contact, the pain of pushing through your limits you never thought possible.

This is because a boxing is a sport where the obstacle we are trying to overcome is trying to overcome us. But Rocky said it best:

“It ain’t about how hard you hit. It’s about how hard you can get hit and keep moving forward; how much you can take and keep moving forward. That’s how winning is done!”

The training in boxing is extremely grueling and rough. You will experience tremendous pain just getting in fighting shape.

It’s painful to train, painful to compete, but the glory is all yours. Whether your goal is to get fit, lose weight or win titles pushing through the pain will help you achieve that! Once you have done that nothing is unachieveable!

4: Boxing gets you in great athletic condition

Boxing training is both anaerobic and aerobic. It is explosive and endurance based. It is fast and it is slow.

You can burn tremendous calories hitting the heavy bag, hitting pads, doing partner drills and sparring. If you compete—and I recommend every person compete in a boxing match at least once—the training will turn you into a beast. There are so many different ways to build skills that also translate into building fitness. Then add on to that all the skipping and running you'll do and you'll never look back.

Getting in shape is a great reason to box.

5: Boxing teaches discipline

It’s impossible to get good at anything without practice. It's impossible to get good without regular, consistent practice. It's impossible to be consistent without routine. Routine cannot be developed without discipline.

You can fool yourself about how often you run or go to the gym, but fight night tells no lies. Unless you want to suffer the pain of embarrassment, you train hard every day. You push yourself throught the pain, you run through your obstacles, you overcome your doubts, and you do this with commitment and discipline.

If you can handle boxing training, you can become whatever you want.

Between the technical training, mental concentration, toughness and physical conditioning, there is no room for laziness or non-commitment.

The discipline you develop in boxing can be applied to everything and anything you do in life.

6: Boxing teaches you how to have fun

There’s nothing more enjoyable than slugging it out for a few rounds, whether it's on the heavy bag, focus mitts, boxing sticks or your training partner.

It’s great stress relief and you’re getting in shape. Boxing is also the first time many people are objectively judged. This assessment gives them a goal and a challenge to overcome. It shows them what they are capable of. It also introduces them to other people who are driving through the same experience allowing you to develop friendships and bonds that last.

It's a great way to get out the days frustrations. It's a great way to knock out angst and anxiety. It's great way to forget about the problems daily life brings, because while you're throwing around the leather and leaking sweat there's no time to think about anything other than what is right in front of you now. And there's no way you can't enjoy that!

There aren’t many things which challenge you like boxing. When you find something challenging, you have to stick with it because overcoming challenges is key to happiness.

7: Boxing teaches patience

The coach always says: “Bad things happen quickly. Good things tend to take a little longer.” All progress takes time. If you want things to happen quickly, you won’t last long in training.

Boxing weeds out people who expect quick fixes. Boxing is about the long haul. Success is built upon layers of hard work and that requires patience.

At first you'll struggle with hitting pads, then with making combinations work, then lasting through the rounds, then learning to spar, then landing your punches and it keeps going. But as you put in the time, show patience, success will come to you. Each time you succeed you'll be motivated to aim for the next goal. As you realise hard work pays off, the patience will be there. Once you understand that principle, nothing in life is out of reach.

You’ll have to prove your worth and that will take time.

8: Boxing teaches humility

The only way to get better at this sport is to suffer. The first time you try and hit pads you'll feel foolish. The first time you try and land a punch you'll feel awkward. But if you want to suceed you'll have to accept that you don't know everything, that you can't do everything and you'll definitely learn that there are those that are better than you. This builds humility in life.

You’ll suffer through running. You’ll suffer through sparring. Eventually, you’ll lose a fight in front of a crowd. It will be extremely embarrassing. But once you realise that your team is there for you regardless of the result. You'll realise that it's a lesson and not a loss. And that's a great way for you understand humility is important because if you just go out and do your best you'll eventually achieve it.

But if you commit to the sport, you will not only get past these difficulties but you will become a better person. There’s nothing like a black eye, bloody nose, and sore ribs to make you humble.

Tasting humility is a great reason to box.

9: Boxing reminds you of your mortality

I know every time you step in the Academy or especially the Ring you'll feel the pain of exhaustion, the mental pain of overcoming the diffcult and the pain of leather on skin. The toughness needed to fight also exposes you to the fragility of human life.

You learn how easy it is to harm a human being. You develop a newfound respect for people and empathy for their pain.

This is not to say that one develops a tolerance for weakness in others. Rather, what is gained is a profound appreciation for the body’s ability to persist against difficulty.

You appreciate the mental fortitude required to continue in the face of pain. You realise how much it means to overcome difficulty. It also makes you realise the effort you put in now, pays off later!

10: Boxing teaches you the true meaning of fear And how to deal with it.

Once you fight a man who is trained to hurt you, the rest of your fears seem small in the comparison. I once heard this phenomenon referred to as “drowning out the noise”.

A fighter is always scared before a fight and for good reason. A person is trying to hurt you. He has a good chance of doing it. If he succeeds, it will be in front of everyone.

The two biggest fears people have—dying and public humiliation—are imminent. All fighters experience this, but every weekend they act in spite of it.

Boxing helps build better people. For all the reasons outlined above you'll be a better person for Boxing. You'll be able to achieve more in life, you'll appreciate the things you do achieve and you'll want to keep doing it.

If you're interested in our Boxing program at Kings please check out our Boxing Page

If this ariticle inspired you and you're interested in learning more about Boxing check this link out: Learn about Boxing

If you decide boxing is for you, one of the most important skills is shadow boxing: Learn why shadow boxing is so important

Why are you not Boxing now?

Learn more about Boxing at Kings : Click here to find out about our Boxing Program

Want to do a Free week trial? Click here to book in for a Free week at Kings

We are located at Unit 2/331 Newbridge Road Moorebank NSW

Kings Academy is the Premier Martial Art Academy servicing Liverpool and South Western Sydney with classes in BJJ (Brazilian Jiu Jitsu). Muay Thai, Boxing, Wrestling and MMA (Mixed Martial Arts)

Why should your child train in Brazilian Jiu Jitsu (BJJ)

Fri, 07 Aug 2020 23:51:03 GMT

Benefits of training BJJ for your Kids at Kings Academy

Why Should Your Child Train in BJJ

Benefits of training BJJ for your Kids at Kings Academy

If you're interested in checking out Kids Martial Arts Programs please check out our Kids Martial Arts Page

In an age when kids are all too likely to sit at home and play video games, the benefits of getting out there and learning something new at the same time as becoming fit and making new friends has never been more clear.

Brazilian Jiu Jitsu (BJJ) is a fantastic way for children to socialise, improve their fitness and have fun.

Today, Kings Academy shares Five Reasons Why Every Child Should Train Brazilian Jiu-Jitsu (BJJ) and see the benefits they can achieve at Kings Academy.

1. Learn Discipline and Respect with Brazilian Jiu Jitsu (BJJ)

There isn’t anything quite like how martial arts teach children (and people of all ages) the importance of discipline and respect.

Discipline and respect are attributes that require training and attention. These are not functions that are built-in to the mind of children and nor are they unchangeable. Instead, through proper practice, your child can develop discipline and respect.

These attributes extend far beyond the experience inside a BJJ class. The ability and appreciation for learning from an instructor are much the same as the education system in which children learn from their teachers. By understanding and appreciating the fundamentals of education, children will enjoy learning.

By respecting the learning process, which is fundamental to BJJ, children can develop the same respect for teachers and other authority figures in other walks of life. In effect, this could (and should) accelerate their education through schooling and their career in the future.

Through the ranking system and earning grades your child will also learn to respect their peers and appreicate the discipline required to advance to higher levels.

2. Confidence with Brazilian Jiu Jitsu (BJJ)

The ability to defend yourself could be the most underrated skill of all.

If a child develops an understanding of the techniques that are required to defend themselves, they will undoubtedly become more confident.

Brazilian Jiu-Jitsu teaches movements or techniques that are applicable to the real world. BJJ balances the aspects of sport BJJ (competition) and self-defense (street) BJJ so that all participants can use their skills when required. Children will develop fundamental skills that build the fondation for Self Defence and later on the ability to successful compete in they desire.

Self-defense is important for anyone, but especially for a child. Self-confidense is the foundation to growth and success.

For many reasons, punching and kicking is usually not an ideal option for self-defense in school yard settings.

The preferred way to defend yourself should be to neutralize a situation and not cause damage while avoiding taking damage yourself. In this case, no one gets hurt.

A child who has experience in BJJ will be able to control an attacker and neutralize them in a realistic scenario. They will develop the ability to take an attacker to the ground and control them. They will also understand how to escape uncomfortable positions or avoid being pinned underneath a bigger and stronger attacker.

Children with an understanding of how to defend themselves in a safe and controlled manner will have unrivaled levels of confidence.

It is important not to mistake confidence with an inflated ego. Martial arts is instructed with the idea that people should not go out and use their newly acquired skills unless it is absolutely required. Instead, the ideology behind Brazilian Jiu-Jitsu is learning how to defend yourself from an attacker without having to punch, kick, or inflict damage on another person.

At Kings we ensure our Kids are aware that are not to use their skills outside of training unless they are protecting themselves or a loved one.

3. Develop Friendships and Socialise with Brazilian Jiu Jitsu (BJJ)

The physical and mental advantages of learning Brazilian Jiu-Jitsu are undeniable, however, the benefits that can be attained by meeting and making new long-lasting friendships can be the essence of the sport for children.

By training with other children of different ages, it ensures that a child develops necessary social skills from their beginnings. These social skills will stay with a child through their education years and into their careers and will ensure that they enjoy success in many aspects of life.

Rather than playing undertaking activities or hobbies that do not improve social skills, BJJ provides the opportunity for children to enjoy physical exercise at the same time as learning a martial art with friends.

These friendships also help motivate your child to be consistent with training as they look forward to seeing training partners that they may not see on a regular basis at school or at home.

4. Improve Awareness and Co-ordination with Brazilian Jiu Jitsu (BJJ)

Developing advanced coordination and body awareness from a young age is an important ability that can have long-lasting effects.

Essentially, Brazilian Jiu-Jitsu teaches individual movements which are tied together through multiple series or sequences. At times, BJJ might require advanced flexibility or body awareness. Children will learn the fundamentals of movement and these skills can help them with their BJJ and also translate into success in other sports and activities.

Through practice, children can develop their bodies and coordination, so they do not feel uncomfortable in any situation. With the development of these essential mechanics, children will be able to confidently handstand, cartwheel, and perform many other body coordination related movements.

These skills can apply to any other sport, as well. Advanced body awareness and coordination ensures that a child can enjoy success in many other sports and parts of everyday life.

5. The excitement of doing something they enjoy with Brazilian Jiu Jitsu (BJJ)

At the end of it all, though, the enjoyment and positivity of training Brazilian Jiu-Jitsu is one of the most important reasons a child should learn BJJ.

Can you remember what it feels like to look forward to something so much that you count down the days? Maybe that is how you look at your weekend once you hit the mid-week bump.

As a child, it is important to have a hobby that brings an overwhelming sense of enjoyment and excitement into their lives. It is not the ‘bad’ type of hobby, either. There are hobbies that could mitigate their learning or other aspects of their overall development.

Instead, BJJ may just be one of the very few ways that a child can simultaneously improve their physical attributes at the same time as developing their mind and improving their social skills.

All of these acquired skills will help build the foundation for a life of success and positivity.

Listen to what our parents have to say about Kings : Click to watch short video

So, what are you waiting for? If you want your child to unleash his/her potential, sign up for a trial class today.

For more information on our Kids classes : More about Kids at Kings

To sign up for a week free trial : Sign up for a Free Trial

Kings Academy is located Unit 2 / 331 Newbridge Road in Moorebank NSW

Kings Academy is the home of Brazilian Jiu Jitsu in the Liverpool and Greater Western Sydney area.