As the line from The Karate Kid, Part III goes, "A man can't breathe, he can't fight." Scott Bolan takes the philosophy to heart, and with partner Mike Gillette he presents a methodology for dynamic breathing, breaking and power development. In this EXCLUSIVE VIDEO, Bolan and Gillette put their methods to the test with nothing less than a sledgehammer! Learn more at their March 2011 training event in Los Angeles.
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The UFC returned to American network television for the first time in more than two years Saturday on ABC while former featherweight champion Max Holloway returned to his winning ways following two straight losses, earning a unanimous decision over Calvin Kattar in Abu Dhabi. Holloway showed he still has plenty left as a fighter dominating Kattar from the opening bell of the main event with a mix of punches and low kicks.
It appeared as if the former champion might stop his opponent in the fourth round landing a series of vicious body blows followed by hard elbows to the head as a bloodied Kattar sagged against the fence. But Kattar somehow survived managing to keep himself upright through the fifth stanza as well, only to lose a lopsided decision. After dropping his title to Alexander Volkanovski and then losing a controversial rematch, Holloway may have put himself in position for one more crack at the championship following Saturday's impressive performance.
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NEW: Black Belt Hall of Fame Member Profiles (1968-1990)
January 15 | 2021
The Legendary Black Belt Magazine Hall of Fame has never before been documented in a single location. Now, you can learn about all the icons that have achieved one of the greatest honors in all of martial arts.
Black Belt Magazine is proud to announce the NEW Member Profiles feature for the Hall of Fame. At the time of this article, the online records account for every inductee from the inaugural year of 1968 all the way through 1990 (upwards of 200 martial artists). The page will be updated continuously and will include every inductee through 2020 in the near future. For now, you can enjoy images and facts about the legendary members for each induction they received before 1991. Take advantage of this never-before-seen opportunity to learn about many of the martial artists who contributed to the lifestyle, culture, and community that every martial artist experiences today.
ONE Championship kicked off their 2021 campaign in Singapore on Friday, January 22, with ONE: Unbreakable.
The six-bout card featured five finishes including in the main event as Capitan Petchyindee Academy ousted Alaverdi Ramazanov for the ONE Bantamweight Kickboxing World Championship.
See how all of the action went down in The Lion City with this recap of ONE: Unbreakable.
Main Event: Alaverdi Ramazanov vs. Capitan Petchyindee Academy
<p>Capitan Winner by Knockout</p><p>Round 2 - 1:56</p><p>The first round was a blitz from both men, but it was Capitan's forward pressure that gave Ramazanov issues. Those issues grew in the second round with the Thai star walking down his prey and digging his shin into the Russian's legs and body repeatedly. Eventually, with Ramazanov against the Circle Wall, Capitan scored with a right hook to the body and a straight right to the head to put the champion down and take his crown.</p>Shinya Aoki vs. James Nakashima
<p>Aoki Winner by Submission</p><p>In the co-main event, Shinya Aoki added James Nakashima to his long list of victims with a crushing neck crank in the first round. The magician continues to inspire his legion of fans and re-enters the lightweight title picture with his third-straight victory.</p>Rade Opacic vs. Bruno Susano
<p>Opacic Winner by TKO</p><p>In heavyweight kickboxing action, Rade Opacic looked dominant once again with a TKO over Bruno Susano.</p>Zebaztian Kadestam vs. Gadzhimurad Abdulaev
<p>Abdulaev Winner by Submission</p><p>Gadzhimurad Abdulaev made a statement in his debut by knocking off the former ONE Welterweight World Champion with a quick face crank submission. Abdulaev made it look easy which could elevate him into immediate contention as an undefeated athlete on the rise.</p>Meng Bo vs. Samara Santos
<p>Meng Winner by Unanimous Decision</p><p>#2-ranked atomweight contender Meng Bo cruised to a unanimous decision win, but Brazilian Samara Santos made it a more difficult 15 minutes than she had expected. Still, the Chinese contender got the W and looks forward toward the ONE Atomweight Grand Prix.</p>Lito Adiwang vs. Namiki Kawahara
<p>Adiwang Winner by KO</p><p>The show opened with an emotional performance from Lito "Thunder Kid" Adiwang who had recently lost his mother. He dedicated his performance to her and showed out with a big second-round knockout.</p>ONE: UNBREAKABLE | Fight Highlights
<span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="81276286334653846171e661035fe643"><iframe lazy-loadable="true" src="https://www.youtube.com/embed/hN_H7Co49eU?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span>Relive the best moments from every fight at ONE Championship's first event of 2021, including the shocking KNOCKOUT that closed out the explosive World Title...Related Articles Around the Web
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These three simple ways will make you more flexible instantly!
Fighters need to have an optimal amount of flexibility to kick, punch, takedown their opponent and even to escape submission holds. Your body has to be able to move through ranges of motion effectively, and that requires your muscles to stretch and contract functionally. In order to create flexibility, you have to wrap your mind around that it is more than just stretching a muscle.
<p>Let me explain. Alignment and stability optimize flexibility. The joints must be in the correct position for muscles to stretch and contract properly. When joints are not aligned well, it compensates stability that limits and restricts mobility and flexibility; leading to dysfunctional movement. This also affects the contraction, range, and speed of your motion because your muscles lose pliability and resiliency.</p><p>For example, when the glute muscles are weak, the hip tilts forward. This causes the quads to tighten, resulting in a loss of flexibility to compensate for the weakness of the glutes. When the quads are tight, they will not stretch effectively because they are now stabilizing the hip instead of the glutes. So, the neuromuscular function for the quads must switch.</p><p>The solution is, to restore gluteal strength, in-turn, restoring stability to the hip. When stability is restored, the quads will be pliable and resilient and have the ability to stretch and contract effectively again. Stability is essential to maximize flexibility.</p>
<span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="56b29dd70008adced799e3376a3afe99"><iframe lazy-loadable="true" src="https://www.youtube.com/embed/3vECP9GDaLI?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span><p>Do these three things to create instant and dramatic flexibility and range of motion.</p><p><strong>Contract then Stretch</strong></p><p>By contracting the muscle that opposes the stretching muscle, it sends a relaxation signal for the muscle being stretched. For example, your glute and quads, back and chest, or quads and hamstrings. It is called Reciprocal Inhibition.</p><ul><li>For example, when you lunge, contract the glute first before you stretch the quads.</li></ul>
<span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="2e61884f17e75ff2017ed359794acbce"><iframe lazy-loadable="true" src="https://www.youtube.com/embed/YlgsdZr4WKw?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span><p><strong>Hold the Stretch</strong></p><p>By simply holding a stretch for 5-10 seconds; the muscle will relax further into stretch. Your muscles know to the exact length how far and fast they can stretch. It is called Autogenic Inhibition.</p><ul><li>For example, when you stretch, and the stretch stops, hold for about 5-10 seconds. The muscles will relax further, increasing the stretch.</li></ul>
<span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="36c708aacbfd96855ff5fbdee2fb3460"><iframe lazy-loadable="true" src="https://www.youtube.com/embed/girVN_KmxVg?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span><p><strong>Breathe</strong></p><p>The inhale supports the contraction and the exhale supports the relaxation, the stretch. When you inhale and exhale using the first 2, it increases flexibility more.</p><ul><li>For example, inhale as you stretch to the tension point of the stretch. Hold for 5-10 seconds then exhale into the stretch further. You will feel the stretch open immediately.</li></ul>
<span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="a019a5b04c6be571c65fa96369211465"><iframe lazy-loadable="true" src="https://www.youtube.com/embed/MTouUiiu228?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span><p>Use all three things to optimize the movement pathway for flexibility and mobility. Muscles need to adapt, to adjust flexibility and range of motion.</p>
<span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="c207a2b315e076a6b756320bb4761d99"><iframe lazy-loadable="true" src="https://www.youtube.com/embed/5_EiCVeVuXw?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span><p><strong>Isolated stretching vs. Resisted Stretching</strong></p><p><em>Isolated Stretching</em></p><p>Just stretching a muscle will not produce flexibility. It pulls the muscle fibers apart.</p><p>Isolated stretching:</p><ul><li>Makes muscles lax losing ability to produce force and speed.</li></ul><ul><li>Desensitizes muscles diminishing explosiveness.</li><li>Loses resiliency.</li><li>Produces inhibition- muscles cannot contract forcefully and fast.</li></ul><p>Static stretching is not detrimental. The problem is the aforementioned when you do strength training or force production because your muscles don't respond effectively.</p><p>Static stretching will not injure you. However, to gain flexibility statically, you sacrifice power and force production.</p><p>Muscles absorb force when you add resistance to the stretch. Static stretching, does not.</p><p><em>Resisted Stretching</em></p><p>Stretching with resistance allows muscles to maintain elasticity to create a more forceful rebound contraction. Without it, it like bouncing a basketball in the sand. Muscles need to be able to stiffen to be springy and explosive like bouncing a basketball on the ground. You want muscles to be resilient and springy, having the ability to stretch and recoil fast with power.</p><ul><li>Research says, regular heavy stretching with resistance for 10 minutes three days a week increases strength, speed, and power as well as enhances flexibility and mobility.</li></ul>Other research says dynamic stretching through ranges of motion, where muscles contract and stretch, improves flexibility as well as promotes muscular stiffness.
<span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="c15920691b95ed3bda8fe64219924f22"><iframe lazy-loadable="true" src="https://www.youtube.com/embed/XExYjXJP3aE?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span><p>Stretching before competition and training diminishes force production and relaxes muscles due to lengthening, diminishing springiness and explosiveness. I always prefer doing slow resited stretching with weights or resistance bands because it maintains and enhances, springiness, explosiveness, and flexibility, all at the same time.</p><p>To understand more about the process of stretching, stiffness, springiness, and speed my book, <a href="https://www.amazon.com/Balanced-Body-Train-Better-Injury/dp/1530569915" target="_blank">The Balanced Body</a> and <a href="https://www.amazon.com/Instant-Strength-Develop-Stretch-Instantly/dp/B08BW8M1DC/ref=sxts_sxwds-bia-wc-nc-drs1_0?cv_ct_cx=instant+strength&dchild=1&keywords=instnat+strength&pd_rd_i=B08BW8M1DC&pd_rd_r=e4175870-780c-4f52-8b65-4df1d44f4fa1&pd_rd_w=O75oy&pd_rd_wg=2OAx1&pf_rd_p=a64002b9-9c26-4361-b8a1-b0f5a4835670&pf_rd_r=8T5QGX17ST4QS9VSRP2X&psc=1&qid=1610729634&s=books&sr=1-1-38d0a374-3318-4625-ad92-b6761a63ecf6" target="_blank" rel="noopener noreferrer">Instant Strength</a> explains them more fully.</p>
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