Brandon Vera talks about what happened with his UFC MMA Fight against Thiago Silva.

Article by Horizon MT
Origins of Muay Thai Boxing
Muay Thai history is deeply entwined with the history of Thailand itself. Because of perpetual invasions from neighbouring countries when Thailand was in the process of forming, Thai people depended on their ability to defend themselves. In these early times only short-range weapons such as spears, pikes and clubs would have been available for use in battle. During this kind of hand-to-hand combat, fighting methods can quickly change and the body’s natural weapons such as the head, fists, elbows and feet would necessarily also have been utilised. Undoubtedly, it is the systemised use of these natural weapons, developed as a practical fighting skill for the battlefield that came to be Muay Thai boxing.

The early days of Muay Thai history
There are few written records pertaining to pre-twentieth century Muay Thai history. Knowledge has been passed down by oral tradition, which makes it difficult to be sure of the facts. But even in times of peace self-defence techniques have always been of great importance to Thai military leaders and the monarchy; we can be sure that Thai soldiers have studied Muay Thai boxing since early times. Muay Thai has most likely earned money for its competitors since the Sukothai era (1238 – 1377). During this time Muay Thai boxing gradually became a means of personal advancement as the nobility increasingly esteemed skilful practitioners. About 50 miles north of Bangkok lies the ancient city Ayuthaya. This once great city was Thailand’s capital for over 400 years. Here a platoon of elite guards was formed to protect the king. Officers were highly skilled in Muay Thai boxing. As well as its continued use as a practical fighting technique Muay Thai became a sport where spectators went to watch for entertainment. Regional varieties of Muay Thai existed with different fighting styles being adopted in the various provinces. For example, Southern fighters from Surat Thani province are renowned for using their brain to decide on strategy and tactics.

Early Muay Thai Boxing competitions
In the beginning Muay Thai boxers fought bare-fisted. Early competitive forms of Muay Thai had no grappling; fighters moved in, then quickly withdrew again. There was no attempt to pair opponents based on their weight. They needed only to express a willingness to fight. Sometimes fighters on a winning streak could be matched against several opponents in succession. There were no real rules. The head was used as a weapon and the groin was an acceptable target. The ring was a bare patch of earth. At some point came the division of the contest into rounds. Time for these was measured by placing a coconut shell with a hole bored through the bottom into water. When the coconut was filled with water and thus submerged the round was over. Tree bark, seashells, and later kapok-stuffed triangular cushions were used to protect the groin.

Muay Kaad Chuek
During the Ayuthaya era came the introduction of Muay Kaad Chuek. That is the use of unrefined hemp wrappings to protect the fingers and wrists. A length of around 20 metres was enough to bind one hand. The use of Muay Kaad Chuek quickly spread, as a bound fist is tougher, stronger and better protected against injury than an unbound one. It is said that before a contest fighters immersed their fists in water. This would cause the binding to harden when it dried, making it capable of producing serious injury. Some people go further and claim that fighters dipped their hands in glue and ground glass. Such a contest would certainly have made a gory sight! To this day an annual Muay Kaad Chuek contest with Laos is held in Nong Khai near the NE border with Laos, on the Thai side of the Mekong River. A Muay Kaad Chuek contest with Burma is staged in the Mae Sot, western Thailand, during the Sonkran (Thai New Year) festivities (April 12-14). Boxers fight until knockout. If both competitors remain standing at the end of the bout a match is declared a draw.

Early Muay Thai training methods
In the early days Muay Thai training equipment was found from nature. The smooth, slightly spongy nature of the trunk of a banana tree was found suitable for kicking practice. Repeatedly climbing out of water quickly improves stamina. Chopping the sea in front of your face assists in developing unblinking focus. Muay Thai trainees also used floating coconuts as targets and suspended limes for punching and avoidance practice.

A golden age for Thailand
With the ascension of King Chulalongkorn (Rama V) in 1868 a golden age for Thailand was ushered in and the country developed rapidly. It was a time of great reform that set the nation on the road to becoming a modern society. Royal patronage of Muay Thai boxing continued, the country was at peace and a Muay Thai boom occurred. King Rama V constructed roads making travel to the capital, Bangkok, feasible. Muay Thai fighters who had proved themselves in the provinces were invited to the capital to fight.

Muay Thai boxing becomes organised
The first permanent Muay Thai arena was constructed in 1920 at Suam Gularb (rose garden) in Bangkok. The reigning King Rama VI arranged for a great Muay Thai boxing tournament to be staged. Many foreigners came to match their skills against the Thais. A huge crowd gathered and the proceeds were used to purchase weapons for the countries defence. The floor of the ring was made from wooden planks and rushes were laid across the top. Time was measured in minutes and there was a referee.

Modern Muay Thai history
As late as 1920s Kaad Chuek was still in use. In a tragic event fighter Jia Kaegkhmen died in the ring of the Lak Muang Arena after being punched by Pae Lieng Prasert. He clung to the ropes dying but refused to give up. After this a new rule was introduced that fighters should wear gloves and Kaad Chuek was slowly phased out. The sport took the name Muay Thai post 1920s after the introduction of gloves and other elements of Western Boxing. In 1928 a rudimentary ranking system was introduced. There was a title fight held in November of that year and people flocked to see the fight. The following year, modern groin protectors were used in Siam for the first time. The convenience and safety of these quickly caught on. The groin was a legal move until the 1930s. In 1950 a fully developed ranking system was implemented with eight weight divisions. Rajadamnoen and Lumpinee Muay Thai boxing stadiums were erected in Bangkok and standard regulations adopted by the sport.

Introduction of modern training methods
During the late 1920s and 30s Muay Thai training was developed. Gyms were constructed and punch bags and balls became widely available. The use of training gloves and contest gloves became the norm. Muay Thai became a favourite sport and pastime. Every village staged prize fights and people from all walks of life flocked to training camps.

A golden decade for Muay Thai Boxing
Interest in Muay Thai flourished until the 1970s, which was a golden decade for Muay Thai with the emergence of many great fighters. The oriental martial arts enjoyed a boom in general thanks to the movies of Kung Fu Legend Bruce Lee. Muay Thai gyms began appearing in USA, Germany, Holland and Australia.

Muay Thai Boxing today
After WWII Muay Thai boxers headed to the capital for fame and fortune, and the glory is still to be found at Rajadamnoen or Lumpinee boxing stadiums in Bangkok. Today in the villages in the provinces people can be seen clustered around available TV sets to see televised matches. All professional fighters have official ring names. The first part of the name is generally their own, while the second is the name of the training camp to which they belong. Today many men and women of all ages enjoy regular training sessions. There is now a World Championship for Muay Thai and it has become an accepted amateur sport in many countries. Muay Thai boxing is an essential part of Thai culture. Thais have a fiery belief in the lethal effectiveness of their fighting art and have proved it time and again.

The Muay Thai Boxing Stadium
Nowadays the Muay Thai ring is the same size as that used for Western boxing, 24 foot square. The floor of the ring is wooden with canvas-covered matting. Traditionally the four sides of the ring are aligned with the points of a compass. The red corner points NW, the blue SE. The other two corners are white. These colours are derived from Western boxing and were introduced in the 1920s. The red corner is usually assigned to the defending champion or the contestant thought to have the advantage.

The betting tradition of Muay Thai Boxing
From the earliest competitions each bout became a betting contest as well as a contest of local pride. The betting tradition has remained and today large sums of money are wagered on the outcome of fights. A trip to watch a Muay Thai match in Thailand is worth it for the spectacle of the frenzied betting alone.

Get An Exclusive Inside Look At How Top UFC Athletes Prepare For A Professional Mixed Martial Arts Fight!!!

Saturday, February 25th – 11am to 3pm at Alliance Training Center!

This 4-hour interactive workshop is both lecture and hands-on and is designed to show you all phases of a complete strength & conditioning program for fighters.

TOPICS INCLUDE:

• Introduce the “Critical Components” used in the DB Strength Training System
• Proper Dynamic Warm-Up – Focus on injury prevention, range of motion, foam rolling, activation, and more
• Fighter-specific Mobility and Flexibility Movements – Discuss assessment protocols and the importance of joint integrity work
• Medicine Ball Power Movements – Experience my “go to” movements and drills
• Strength Training – Reveal the “method to the madness”. Discuss periodization, circuit training, frequency, overtraining concerns, and more
• Core Development – Sample the drills and tools I use with top, UFC athletes on a weekly basis to help strengthen their core muscles
• Metabolic Conditioning – Breakdown common circuit layouts and talk about methods I like, methods I dislike, and the ones I use frequently
• Proper Cool-Down Techniques – Talk about an overlooked aspect of fitness and why I always incorporate it into our sessions
• The value of Recovery – We will cover the importance of rest and share a number of recovery techniques
• Nutrition – Examine macronutrients and what foods are a must for MMA athletes
• Challenges – Learn how to deal with injuries, tough travel schedules, and short notice fights. We will analyze case scenarios to ensure we are all on the same page and getting our fighters in the best condition of their lives
• And much, much more!

Article by Sue Kauffman
In your quest to find ways to build your self confidence have you ever thought about starting a strength training program? I know they may seem worlds apart when you first think about it, but consider these connections:

According to the Mayo Clinic, exercise (strength training qualifies) increases endorphin levels in your brain. That’s the “reward chemical” your body gives itself when you do something to keep the species going. In caveman times, you got rewarded when you ran around chasing down your dinner. You still got that reward when you went to work and did physical. Now we don’t move around so much to earn our keep. You have to get your reward chemicals through exercise. You know how relaxed and calm you feel after a workout? Endorphins. Feeling good and at peace with yourself on a regular basis will increase your self confidence.

Strength training improves your overall appearance. If you replace five lbs. of fat with five lbs. of muscle, you will be leaner and more fit. A better overall appearance improves your self esteem. Did you know you lose 1/2 pound of muscle every year after age 30?

If you physically feel stronger, you feel more self-sufficient. If you don’t have to depend on others to do physical tasks for you, you will gain confidence.

Strength training increases your metabolism. Muscles require more energy to sustain themselves, even while you are sleeping. Your energy level increases. More energy makes you feel better about yourself, which increases your self confidence.

Physical strength lowers your chance of injury. If you are healthy and injury free, you are more self sufficient. Don’t we all feel more self confident when we can live more independantly?

About Sue Kauffman
Health and PE teacher in Central PA. Exercise, fitness and nutrition junkie. Married, two teen girls (pulling out hair daily). Love to ballroom dance. Beachbody customer and coach. e-mail me at suek11@embarqmail.com

B.A.B.E. – Body Aquired By Exercise!

Alliance presents our FIRST EVER Womens Only Fitness Bootcamp B.A.B.E.
Burn Over 700 Calories With Our Brand New Womens ONLY Fitness Bootcamp Training in San Diego

Sign Up Now and you will get the following for FREE!:

• FREE Physical Fitness Assessment!
• FREE Alliance Training Center T-Shirt!
• FREE Training Gloves With Matching Hand Wraps!
• FREE Diet & Nutrition Plan!

PART 2 of 2
Check Out These Images From The FleetWood This Saturday The 28th. Drinks, Food and Great People!

PART 1 of 2
Check Out These Images From The FleetWood This Saturday The 28th. Drinks, Food and Great People!

Tonight at 5pm! Join Alliance MMA for the official Phil Davis x Joey “Mexicutioner” Beltran UFC: Ultimate Fighting Championship Viewing Party at The Fleetwood. Joey takes on Lavar Johnson and Phil takes on Rashad Evans in the main event.

Undefeated Phil Davis plans to spoil the title plans of Rashad Evans, but Evans isn’t about to let this young buck derail his dream.

Article by Doug Balzarini

Proficient with the traditional pull-up exercise? Include these modifications into the mix and pull yourself to the next level

In my “Pull for Strength” article, I made it clear my love for posterior chain exercises. Pull-ups, rows, and deadlifts will always be found in my athlete programs. In our anterior chain dominant lives, pull-ups are a great way to help with structural imbalances, injuries, injury prevention, weakness, filling out your newest V-neck; the list goes on and on. Regardless of what you do for a living, chances are you need more back-side strength training in your life.

Why so much love?
In addition to the short list above, there is plenty of research out there to support posterior chain training; especially the pull-up exercise. (Best exercise for back activation – Contreras)

I also love the fact that it’s a great ab exercise…yes, you read that correctly.
It’s a great ab exercise…? (Best ab exercises – Contreras)

They are the king of the “relative strength” movements. I realize pull-ups are challenging…typically, it’s the challenging ones that are the best ones for us (think sprints, single leg work, plyometrics, pullups). If the traditional pull-up is currently a bit too challenging, I highly recommend techniques such as eccentric-only, band-assisted, or equipment-based pull-ups like the Total Gym. Work on developing that strength so you can add the traditional version to your program.

For those of you looking to up your game, these are the variations I am currently using with my athletes.

1. 1-Arm Pull-up Variations
I can not perform a 1-arm pull-up. I hope to change that in 2012. I recently wrote up my exercise goals for the upcoming year, and the 1-arm pull-up made the list. One variation that will help me get there are is this one:

a. 1-Arm Assisted Eccentric Pulls
Using a Superband, begin the movement by using 2 arms to pull yourself to the top the movement, pause, then lower your body down slowly for a 5 count with one hand still on the bar and one hand on the superband. Using the superband is more challenging than a traditional 2-arm eccentric pull, but less challenging than a 1-arm eccentric pull. I use it as the go-between. Alternate arms for 8 total reps (4 per side).

2. Plyometric Pull-ups
Plyometric exercises are challenging, and for good reason. They should be performed with speed and explosiveness. When discussing “plyos” 90% of the time we are talking about lower body jumping. I love upper body plyos as well…plyometrics pushups for the front side of the body and these variations for the backside:

a. Plyo pull-up
Perform a traditional pull-up explosively enough so you can release the handles at the top of the movement and then quickly grab them again as you begin your descent. Try to control the eccentric portion of this exercise (deceleration) and really engage and challenge your lats.

b. Switch grip plyo pull-up
Similar to the variation above, however, after you release your hands you will supinate your hands and grip the handles with a different grip; either neutral grip or “chin up” grip. I prefer alternating between a pull-up grip and neutral grip.

3. Grip Challenging Pull-ups
These are common variations I use with my combat athletes. Since grip strength and endurance are both critical for their job, I like to include these on a weekly basis. The video below includes a few of these variations.
a. Towel
b. Gi
c. Rope
d. Fat bar/gripz
e. Odd-shaped objects (example: trees)

4. Weighted Pull-ups
Another popular choice with my fighters. If strength is your goal and you can prefer 10-12 pull-ups with great form, then incorporate weighted variations that allow you to complete 5-8 repetitions.
a. Hook kettlebells to feet
b. Weighted vest
c. Medicine ball between knees
d. Dumbbells
e. Superband around waist

5. Traveling Pull-ups
Another one that will really test your grip endurance. These require access to some unique equipment that is more commonly found at parks and playgrounds than traditional gym settings. Just another reason I love training outdoors.

a. Swing Set
If you have a playground with a swing set or other large apparatus, then you should be able to pull this one off. This is very advanced and not recommended unless you have solid pulling strength and adequate grip endurance. Move 2-3 hand positions in one direction, then perform 1-2 pull-ups. Continue this pattern until you reach your desired reps, the end of the apparatus, or you fall…which ever comes first.

b. Monkey Bars
I think everyone experienced monkey bars in their childhood. Remember how much fun they were? I like to bring them back with this pull-up exercise. Simply perform one pull-up in between each swing until you get to the end.

Final Thoughts
Pull-ups should be a staple in your exercise program. The variations listed in this article are advanced and I always recommend safety and becoming competent in the traditional movements before “experimenting” with advanced options. That being said, I would love some feedback on these and, if you have other challenging variations, please send me a clip! Pull away.

About Doug
Doug Balzarini is currently the strength and conditioning coach for the Alliance MMA Fight Team in Chula Vista, CA. He is also the founder of DBStrength.com, which provides fitness-related articles and education. Previously, Doug worked at Fitness Quest 10 for 6 ½ years as a personal trainer, strength coach, and Operations Director for Todd Durkin Enterprises (TDE).

A Massachusetts native, he earned his Bachelor’s degree in Exercise Science with a minor in Business Management from Westfield State University. Since moving to San Diego he has completed some graduate work in Biomechanics at SDSU, obtained an ACE Personal Trainer certification, the NSCA-CSCS certification, TRX instructor training, EFI Gravity instructor training, LIFT Sandbag Certification, Spinning certification, FMS training, and received his CPR/AED instructor status. He has also appeared in dozens of fitness videos, written numerous fitness articles, completed a MMA Conditioning Coach certification program and has competed in multiple grappling tournaments.

Prior to working at Fitness Quest 10, Doug worked for the American Council on Exercise as the Continuing Education Coordinator where he was responsible for managing over 400 continuing education providers.

For more information please visit www.dbstrength.com.