Fighting Fit

Fighting Fit

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buy phentermine canadian pharmacy Don’t play the fool with your diet this April.

Every day is April Fools’ Day for many food companies clamoring for your business. With clever marketing, they can trick you into thinking you’re eating something far more healthy than you really are. Don’t allow this to become a detriment to your health. If something seems too good to be true, do some research before making it a part of your daily routine, and watch out for these four common fooling foods.

do i need phentermine Gluten-Free Bread

Fooled

If it’s gluten-free, it has to be healthy, right? Wrong, and gluten-free bread isn’t the only culprit. Over the past few years, the variety of gluten-free products has increased, including bagels, donuts, and pizza. The gluten-free label sure does make it sound healthy, but commercially produced gluten-free breads and cookies are not made by magically mashing up brown rice and baking it with olive oil and cinnamon. Overly processed, nutrient-deficient, high-glycemic index flours and additives such as white rice flour and white potato starch are typically frontrunners in the mix. A steady diet of items like this can lead you down an unwanted path of blood sugar issues, weight gain, and inflammation.

Fueled

image descNaturally gluten-free foods such as sweet potatoes, quinoa, beans, and brown rice have always been clean food choices and should continue to be your primary carbohydrate sources, along with fresh fruits and veggies. However, if you need that piece of toast sitting beside your organic eggs, choose 100-percent sprouted-grain breads. Food For Life’s Ezekiel breads are never processed into flour. True whole grains, with all their fiber and nutrients, are soaked and sprouted in water, and then slowly mashed and mixed into dough to be baked in small batches. If you are truly gluten sensitive or avoiding gluten for other reasons, the Ezekiel breads won’t be safe for you as they do contain wheat (albeit sprouted). Your best bet is consuming gluten-free foods in their whole form or making your own gluten-free breads from nutrient-dense, lower-glycemic index coconut and almond flours.

phentermine and breastfeeding side effects Almond and Coconut Milk Yogurts

Fooled

If almond and coconut milks are low-sugar alternatives to dairy milk, then the almond and coconut milk yogurts must be healthy and low in sugar too, right? Nope. image descMost yogurts do seem like a smart choice with all those friendly probiotics (healthy bacteria needed for GI health and immune function), and unsweetened/original almond and coconut milks are top alternatives to cow’s milk, but their yogurts aren’t quite up to snuff. Fruit flavored coconut milk yogurts can have more than 21 grams of sugar per 6 ounces (25 grams of carbs total). The plain yogurt may be better with 7-12 grams of sugar (18 grams of carbs total), but protein ranges from 0-2 grams. Almond milk yogurt’s numbers are quite similar, with a slight bump in protein at about 6 grams, as some are infused with a few grams of vegan pea protein.

Fueled

If cow’s milk is agreeable with your stomach, choose plain organic Greek yogurt with its 4-6 grams of sugar and a whopping 17 grams of protein per 6 ounces. Goat and sheep’s milk may be easier to digest if cow’s milk is questionable. Goat milk can taste a little strong in flavor to some people, but sheep’s milk yogurt is mild and closer to cow’s milk in taste. With only 3 grams of sugar and 10 grams of protein per 6 ounces, plain sheep’s yogurt from Old Chatham Sheepherding Company is a great alternative if cow’s milk yogurt is making you bloated and gassy, but you don’t want to go for the sugary alternatives. If all animal dairy is off limits, get your probiotics via supplement form or go for the live cultures found in the plain coconut milk by So Delicious.

phentermine really works Veggie Chips

Fooled

image descVeggie chips…they’re pretty much dried vegetables in a bag, right? Definitely wrong. White potato is a vegetable, so should we start considering a tube of Pringles multiple vegetable servings? Not a chance. Even though veggie chips may contain some spinach or tomato (most likely in a processed powder form), they’re predominantly still white potato based. Worse yet, 90 percent of “chips” in most grocery stores—even in health food stores—contain that all too common dangerous mix of soy, corn, safflower, and/or sunflower oils. Even those nutritionally angelic sounding sweet potato chips are culprits of sporting these bad oils. Soy and corn will most likely be genetically modified—if not organic—and all are considered very unstable (turning rancid) at higher cooking temperatures.

Fueled

If you want veggies in a bag, you should really just buy some carrots, celery, bell peppers, and broccoli, give them a wash and chop, and pack them in a baggie along with hummus for dipping. Other optimal options include using a dehydrator and making your own true veggie chips. No dehydrator? Kale chips can be made in the oven with coconut oil, salt, and pepper. Store bought kale chips are okay, too, just be careful of those with lots of additives. For an occasional splurge of actual potato chips, look into companies using only healthy, heat-stable oils like Honest Potato Chips (coconut oil) and Good Health Natural Foods (avocado oil).

carisoprodol for lower back pain Fruit Juice

Fooled

As natural as it sounds, fruit juice is not something that should be part of your regular diet. With approximately 27 grams of carbs per 8 ounces (24 grams coming from sugar), it’s got pretty much the same sugar and carbohydrate content as 8 ounces of soda. Don’t be fooled by anything in that long grocery aisle filled with endless flavors of brightly colored sugar bombs. image descThe “100 percent fruit juice” label won’t even help you here. Both the 100 percent juice and “cocktail” version with added sugars and sweeteners give you few nutrients.

Fueled

If you want 100 percent fruit, eat a piece of fruit. You can also throw fruit in a juicer along with organic greens. If you want a quick-grab beverage without all the sugar, hit the health food store and stock up on coconut water. Coconuts are technically classified as a fruit, so you’ll still be reaching for a “fruit juice,” but one with far more health benefits. Coconut water comes from the low-calorie, naturally fat- and cholesterol-free clear liquid of young, green coconuts (not to be confused with the high fat/calorie thick textured canned coconut milk). Boasting the potassium of more than four bananas, coconut water contains all five essential electrolytes (sodium, potassium, calcium, phosphorus, and magnesium). It will not only leave you refreshed with its light, sweet flavor, but it will also replace electrolytes lost during workouts and help keep muscle cramps at bay. Its sodium content is a little lower than your typical sports drinks, but it’s nothing a sprinkle of sea salt can’t fix on particularly heavy training days when sodium losses may be higher.

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phentermine diet pills 37.5mg With its arsenal of 20 vitamins, minerals, and phytonutrients, avocados can fuel your raining and performance.

If the only time avocados make it onto your plate is when you’re digging into a big basket of tortilla chips and guacamole at your favorite Mexican restaurant, you’re missing out on many tasty and healthy uses of this versatile, nutrient dense food star.

avocadoThe avocado is technically a fruit, although it’s most often utilized and thought of in a more vegetable-like manner. To add another twist to its label, in the world of nutritional science, when you get down to servings and grams of macronutrients, it’s actually counted as a fat. So, meet the avocado, a superfood suffering from a serious identity crisis. However, avocados have a tough skin (literally), and there’s one thing about it that’s quite straightforward—the value of its superior nutrient profile.

Along with being naturally sodium- and cholesterol-free, avocados contain both soluble and insoluble fiber. Some of its other nutritional highlights include its contribution of potassium, magnesium, folate, vitamin K, vitamin E, vitamin C, vitamin B6, lutein, and beta-sitosterol. While avocados contain more fat than other fruits, the majority (more than 75%) comes from healthy monounsaturated and polyunsaturated fats.

This sneaky fruit hiding in a veggie suit not only contributes many health benefits on its own, but it also acts as a nutrient booster, with its ability to help your body absorb more fat-soluble nutrients (including lutein and beta-carotene) when consumed together. When eating lutein rich foods, such as spinach, kale, romaine lettuce, and broccoli, as well as beta-carotene stars like sweet potatoes and carrots, adding avocado to the meal can help optimize nutrient absorption.

You’ll typically find two types of avocados at your local grocery store—California and Florida. The most common when it comes to availability and use is the Hass avocado (California). The Hass variety is usually small to medium in size and sports green to black skin with a pebbled appearance. Florida avocados tend to be larger than California varieties, with very smooth green skin. Florida avocados may also be labeled “lite,” as ounce-for-ounce, they do contain less fat and calories versus the Cali variety. Most people would agree, however, that the Florida varieties will lack much of the rich, buttery, nutty flavor and creaminess of the Hass.

Ideas for using avocado in your meals and snacks can stretch far beyond the millions of pounds of guacamole we consume over festive occasions like Super Bowl Sunday and Cinco de Mayo. Eating it straight out of Mother Nature’s bowl (its skin) as a quick snack is certainly enjoying it in its most natural, clean (and easy) form. At breakfast, scoop out the fl esh, mash with a fork, and spread over sprouted-grain toast instead of butter, or chop it and toss over your scrambled eggs. It can also be used sliced or mashed as a topping on whole-grain crackers, in place of mayonnaise on sandwiches, and as a smooth substitute for cheese in wraps. Purists will mash it and eat it without any added seasonings, but if you need a little kick, the addition of simple sea salt and black pepper, fresh cilantro, diced tomato, and a hint of fresh lime juice will give your taste buds something to be happy about. Other ways to enjoy this super fruit include adding it to protein smoothies for a potassium boost.

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Shake It Up!
Blend the ingredients below for a smoothie recipe that’s a favorite of FIGHT!’s managing editor Jim Casey.
• ¼ avocado
• 1 banana
• ¼ scoop MRI Pro-NOS French Vanilla Whey Isolate
• 1 cup almond milk

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Green tea has been an Eastern staple for more than 4,000 years. Once considered a favorite beverage of the Samurai warrior class, green tea has remained an integral part of Asian cultures and is enjoyed in those regions in quantities similar to the Western consumption of coffee.

Green, black, and oolong teas are all made from the same species of plant but their chemical compositions differ. This means they aren’t equal in what they have to offer an athlete. Fresh tea leaves contain compounds known as flavonoids, which are a group of polyphenols with antioxidant power. Green tea is made from steaming and drying the fresh leaves, which keeps those polyphenols intact and potent. On the other hand, black and oolong teas undergo fermentation and do not offer the same antioxidant strength.

The most biologically active polyphenol in green tea is epigallocatechin gallate (EGCG). While most tea drinkers are aware that green tea naturally contains caffeine, many are surprised to learn that their beverage of choice also offers some minerals and a few free amino acids. Green tea also is available decaffeinated. The process of removing the caffeine can slightly decrease the antioxidant content, but not significantly.

Going Green

Athletes who train regularly develop bodies that efficiently handle oxidative stress from intense exercise. Consuming a variety of antioxidants from fruits, vegetables, and tea promotes a wellrounded recovery on the cellular level. Oxidation occurs from physical or environmental stressors, so a constant supply of diverse antioxidants will help keep an athlete’s body in top shape. Adding tea to your antioxidant arsenal is a great way to add variety to your healing nutrition regimen.

Recent research suggests that green tea also may exhibit some anti-cancer and blood pressure reducing effects. It also may offer some protection to the cardiovascular system. It’s even possible for green tea to promote weight control by increasing metabolic rate. However, more studies need to be done in order to validate these theories. In addition, drinking tea can help with appetite control if consumed before meals and snacks.

While green tea extracts and isolated EGCG are becoming popular supplements, intact tea will probably offer the most health benefits since the EGCG likely interacts with other catechins and the natural caffeine found in the tea leaves in order to function at peak capacity.

Caffeine Concerns

For people who are sensitive to caffeine, make sure to stick to decaffeinated green tea. (Keep in mind that a cup of tea has less caffeine than a cup of coffee.) This is also a good choice for anyone who takes prescription medications that have negative interactions with caffeine. People who take anticoagulants should speak to their doctor before increasing green tea consumption. Green tea also may interfere with iron absorption, so anyone with low blood iron levels should consult with a health professional before increasing intake.

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Keep your body performing and recovering at the highest level with these nutrition essentials.

Proper nutrition and supplement intake is key to optimizing performance and recovery. The quicker you can recover, the higher productivity you will experience in each workout. Consider these nutrition essentials to get the biggest return on your investment in the gym.

• Beta Alanine

Benefit: This non-essential amino acid helps increase muscle carnosine levels, which buffers hydrogen ions from building up to help prevent muscle fatigue.

Find it in: Beef, pork, fish and poultry contain carnosine, which will increase the availability of Beta Alanine through digestion. Beta Alanine is also found in a number of sports supplements.

Suggested intake: 1.5–3g/day.

• D-Ribose

Benefit: D-Ribose is a sugar that naturally occurs in the body that helps aid in the production of ATP (energy).

Find it in: Chicken, dairy, and almonds contain D-Ribose. It is also a popular ingredient in sports supplements.

Suggested intake: Up to 20g/day divided into multiples doses per day.

• L-Arginine

Benefit: L-Arginine helps assist in growth hormone release, promotes fat metabolism, and stimulates the release of nitric oxide (a vasodilator that helps drive more blood to working muscles).

Find it in: Red meat, fish, poultry, nuts, whole wheat, and dairy are good sources. L-Arginine is also found in many sports supplements.

Suggested intake: 2–10g/day.

• Rhodiola Rosea Root Extract

Benefit: Rhodiola helps increase the body’s resistance to physical stress. In addition, it may also help increase ATP levels in muscles.

Find it in: Rhodiola can be found as a stand-alone supplement or an ingredient in supplement mixes.

Suggested intake: 100–600mg/day of standardized extract.

• Resveratrol

Benefit: Resveratrol is a potent antioxidant that has been linked to cancer and heart disease prevention.

Find it in: Grapes (red or purple), peanuts, blueberries, and cranberries are good sources. Resveratrol can also be found in nutrition supplements.

Suggested intake: 50-100mg/day.

• L-Glutamine

Benefit: L-Glutamine helps assist in boosting your immune system and buffering lactic acid, which helps reduce muscle fatigue.

Find it in: Nuts, dairy, beef, egg whites, poultry, raw spinach, and yogurt have a good supply. L-Glutamine is also found in many sports supplements.

Suggested intake: Up to 30g/day divided into multiple doses.

• L-OKG (Onithine Alpha-Ketoglutarate)

Benefit: This amino acid helps prevent muscle breakdown as well as stimulating growth hormone release and nitric oxide (NO) release.

Find it in: The amino acids that comprise OKG can be found in red meat, fish, and poultry, but OKG itself is only available in a supplement.

Suggested intake: 5–10g/day.

• Tribulus Terrestris

Benefit: Tribulus helps increase testosterone levels, which can assist in building muscle, increasing fat loss, increasing strength, and expediting recovery.

Find it in: Tribulus can be found as a supplement.

Suggested intake: 250–1500mg/day.

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Adding these nutrition essentials can help you get the most out of each workout and enhance recovery. The faster you can recover, the more you can get out of tomorrow’s training session. Before you add any supplements to your daily regimen, consult your primary care physician.

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Overhand Right to Double-Leg Trip.

To be a successful college wrestler against quality opponents, you have to set up your single-leg and double-leg takedowns with head taps, hand fighting, and superior movement. MMA is no different, except that you get to punch and kick instead of head tap and hand fight. The name of the game is to create a distraction that makes your opponent lose focus. There are many ways to accomplish this, and here is one of “Suga” Rashad Evans’ favorite moves for the Octagon.

The goal of this double-leg takedown is to end up in your opponents half-guard. There are variations to the double-leg where your goal is to end up in side control, but this takedown utilizes an outside trip finish that will enable you to mount from half-guard.

OVERHAND RIGHT TO DOUBLE-LEG TRIP

1. I set up in a neutral, orthodox stance and prepare to throw the overhand right. Keep in mind that the overhand right is being thrown as a set-up shot. It should still be thrown to connect if it gets through, but the primary goal is the follow-up takedown.

2. I throw an overhand right. It doesn’t matter if he blocks it or pulls back, because I’m not throwing it as hard as I can. It’s just the distraction.

3. As soon as he reacts—no matter what the reaction is—I change levels by lowering my hips and stepping in between his legs with my left leg. My left hand blocks his right knee and my right hand drops behind his left knee while I drive forward using my head and shoulder.

4. Here’s the smart finish. Instead of trying to muscle him down, I step my right leg behind his left leg for the trip. I sag my weight and continue to drive forward, forcing him to the mat.

5. Since I still have his leg trapped, I land in half-guard and can move to side control or full mount depending on my gameplan.

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Acai has been the “cool” thing to eat for about eight years in the US and about fi fteen years in mainstream Brazil. Needless to say, Brazilians from Northern Brazil have been enjoying the taste and benefi ts from the fruit of this sixty feet palm tree for centuries. Since the fi rst generation of the Gracie brothers were from that area, they discovered that mixing the Acai pulp with other healthy ingredients could create a powerful smoothie that would replace a meal. After they moved to Rio de Janeiro, they located a supplier of the rare frozen pulp. They kept the consumption of this fruit within the family as a tradition.

I fi rst saw Acai in their kitchens before anyone knew about this fruit and I’ve been eating it ever since.

Because of their constant pursuit of optimal levels of health, the Gracies used the scientifi c method to determine how foods affected their health. The energetic effect of specifi c foods as well as the effect resulting from the manner in which they were combined served as their hypothesis, their own bodies served as the laboratory. The “Gracie Diet” was the result of years of ongoing, diligent research.

Being a longtime researcher of diet and nutrition myself, I was especially intrigued to learn the extent to which the Gracie diet is based on the juicing of fresh produce. My intimate relationship & direct experience with the Gracie family gave me great insight into the great wisdom and tangible benefi ts of their diet’s emphasis on natural fruits and juices.

Due to these health benefi ts, Gracie Jiu- Jitsu students were soon captivated, followed by the surf community and popularized acai enough so that it became a part of the “Carioca” (from Rio de Janeiro) tradition.

From it’s discovery in the rainforests, to the fi fty years of the Gracie style acai, it is impressive how widespread its use has become from its humble beginnings through today’s world of mixed martial arts.

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This month, five-time Mundials Champion and four-time ADCC Champion Marcelo Garcia shows us two ways to counter the single-leg shot.

This is a two-part technique that can be used when your opponent shoots a single-leg or grabs one during grappling and stands up. The key is to pressure his head and drive your weight forward to disrupt his transition to the takedown, which will allow you to either kick your leg free or lock in a tight guillotine.

KICK FREE ESCAPE

1) My opponent has a single-leg, so I pressure his head down with both of my hands.

2) Once I create some space, I turn my body away from him, while continuing to pressure his head with my right hand.

3) I snake my right leg through his grip to free my knee.

4) I kick toward the ground and free my leg.

DEFEND WITH GUILLOTINE

1) My opponent has a single-leg, so I pressure his head down with both of my hands.

2) As my opponent fights the head pressure, I slip my hands off and wedge the inside of my right wrist underneath his throat.

3) I bring my left arm over his head and lock the grip with my left hand clasping my right wrist. While pinching my elbows tight, I use the downward pressure of my stomach and chest to try to finish with a standing guillotine

4) My opponent is able to finish the takedown, but I still have my grip locked.

5) I pull my opponent’s head into my right armpit and bring my left leg over his right shoulder to block his arm.

6) I lay to my right hip and apply pressure to the choke, forcing my opponent to tap.

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Bust free radicals, boost nitric oxide production, and get back to your roots with one of nature’s best kept secrets.


Beets. For many fighters, they’re one of those love ’em or hate ’em type foods. If you love them, you’ve come to enjoy their unique earthiness and vibrant color they bring to the plate. If you hate them, memories of strange cold soups and pickled salads from your grandmother’s kitchen may pop into your head at their mention. They may look dirty and visually unappealing next to other produce, and
they do require a little extra time to prep and store, but even the haters may change their tune when armed with the knowledge of the general health and sport-specific benefi ts they offer.

A member of the chenopod family (also including quinoa, spinach, and chard), beets are rich in phytonutrients called betalains(betanin and vulgaxanthin) that have been shown to support our body’s detoxification pathways and provide antioxidant and anti-inflammatory support. Beets are also rich sources of dietary nitrates—which convert into nitric oxide (N.O.)—betaine, fiber, vitamin C, folate, manganese, iron, and potassium. In addition, beets have been shown to support eye and nerve tissue health, cardiovascular function, blood pressure regulation, and the fi ght against certain cancers. Historically, this alkaline veggie is also known to keep the liver and kidneys working properly and to nourish and purify the blood.

SAY YES TO N.O.

All of the above key nutrients found in beets are certainly of great benefi t to the average person’s quest to stay healthy. For fighters, however, their source of dietary nitrates is the main nutrient responsible for their performance boosting ability.

Recent studies testing the effects of dietary nitrates (beetroot juice) on athletic performance have shown that cyclists who drank 1/2 liter of beetroot juice had increased mean power outputs and were able to ride longer, covering distance faster while using less oxygen, versus those who drank a placebo. Lower blood pressure was also seen in the beet group. In general, the cyclists were able to go harder longer—at a faster clip with a lower oxygen cost. More research is needed, but the results certainly look promising for a sport like MMA, which requires lots of endurance over those 15-25 minutes of action.

BEET IT

So now you want to go harder, longer, faster, stronger—but the idea of chugging two cups of beet juice on a daily basis is less than appetizing to you. Or perhaps you’re sensitive to concentrated sugars—beet juice has 25 grams of carbohydrates per cup (almost all from sugar). Incorporating solid beets (as well as other high nitrate veggies such as spinach, celery, cress, and arugula) into your diet is another way to increase dietary nitrate intake in a more realistic and palatable fashion.

While beets are available year-round, peak season is June through October, so this particular time of year is perfect for experimenting with them in your kitchen. Beets are also versatile, with both the root and its attached leafy greens (similar to spinach in taste and texture) able to make it onto your plate.

The dark red to purple colored roots are what typically come to mind when you think of beets, but they also come in golden hues between yellow and orange, as well as white. Purchase medium- sized bulbs with unwilted vibrant greens. Once you get them home, cut the leaves at the stems, leaving an inch or two of the stem attached to the root. Store them unwashed, root and leaves separate from each other, in airtight bags in your refrigerator. The greens will last a few days, but the roots are good for two or three weeks.

When you’re ready to use them, wash the greens and cook them as you would any dark leafy veggie. A quick sauté with garlic infused olive oil and spices makes a great side dish. The roots, after washing, can be peeled and grated raw onto salads or added to smoothies and fresh juices. Because beets are a potent detoxifi er, it’s best to start slow and mix with other fruits and veggies if using them in your own fresh juices. You can also roast them with olive oil and fresh herbs, such as mint or basil.

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Submission wizard Mario Sperry is a reckoning force on the mat. The grappling legend is an ADCC World Champion and PRIDE veteran. Now, Sperry is the head coach of Team Blackzilian, which boasts a stable of top fighters, including Rashad Evans, Alistair Overeem, Vitor Belfort, and Eddie Alvarez. With the help of assistant coach and BJJ black belt Flavius Virginio da Silva, Sperry shows readers how to set up and finish his heel hook submission. Keep in mind that this is a dangerous submission to practice, so don’t torque with any force or you could cause knee or ankle damage.

1) Mario is on top, looking to ground-and-pound Flavius, who is using a knee shield (a form of half-guard) and protecting his face. By using a knee shield, Flavius can keep Mario at a distance and avoid getting hit with heavy strikes.

2) Mario changes attacks and begins controlling Flavius’ top (left) leg with his arms.

3) Mario pressures Flavius’ top leg with his chest, driving it toward Flavius’ head and closing the distance.

4) Mario drops his left knee to the ground, while using a windshield-wiper motion to pin Flavius’ bottom (right) leg to the mat with his shin.

5) Having fully controlled Flavius’ top and bottom legs, Mario is now ready to attack the top leg. Mario lays back to his left side, while pinching his knees together. Flavius’ top leg is now under Mario’s right arm.

6) Mario brings his right leg over Flavius’ top leg, which keeps Flavius’s leg bent and prohibits him from rolling.

7) Mario reaches back with his right arm and hooks Flavius’ heel in the crook of his elbow. It is important that Mario keeps Flavius’ foot trapped in his armpit.

8) To finish the submission, Mario grips his palms together and applies pressure to Flavius’ knee by twisting back and to the left.

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image descIn this month’s MMA 101, Chris Weidman’s striking coach, Ray Longo, chronicles the standing elbow that Weidman used to derail Mark Munoz’s four-fight win streak and catapult him to a title shot against Anderson Silva.

From watching video of Munoz, we noticed that he was telegraphing his overhand right by leaping into the punch to cover distance. Any time a fighter telegraphs his intention, it allows the opponent to “stop hit” or intercept his movement. Knowing Chris would have a reach advantage, coupled with Munoz’s exaggerated motion, we thought Chris could intercept his punch with a standing elbow.

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1) Chris and Ray square off in orthodox stances.

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2) Chris throws a straight right to get a feel for distance, which Ray parries. Ray begins to counter with a looping overhand right.

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3) As Ray continues to throw the overhand right, Chris slips the punch to the outside, steps in, and delivers a short, right elbow to Ray’s face.

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4) As in the Munoz fight, the elbow rocks Ray, who turns to the inside, giving Chris the opportunity to take his back.

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