Martial Arts Training

The most common BJJ injuries after 40 involve the knees, neck, shoulders, lower back and fingers. Most come from twisting under load, getting stacked, or holding on too long before tapping. A short prehab routine for your neck, hips and...

Muay thai sparring is controlled practice fighting with a partner, using gloves, shin guards and a mouthguard, where the goal is learning rather than winning. For beginners it should be light and technical, usually starting after a few months of...

In the wing chun vs boxing debate, boxing usually wins for practical self-defense for most beginners, because nearly every boxing gym spars and pressure-tests its skills. Wing Chun offers excellent close-range tools and structure, but its value depends heavily on...

The main BJJ guard types are closed guard, half guard, butterfly guard and open guard, with advanced open guards like De La Riva, spider, X guard and K guard built on top of them. Each one is a way to...

What to eat before BJJ is simple: a balanced meal with carbs and some protein two to three hours before class, or a small, easy carb snack like a banana or yogurt 30 to 60 minutes before. Keep fat, fiber...

BJJ solo drills are movement patterns you can practice alone, such as shrimping, bridging, technical stand-ups, sprawls and leg circles. They build the hip mobility, core control and body awareness jiu-jitsu demands, so class techniques feel easier. Ten to twenty...

You can train Muay Thai at home with shadow rounds, footwork drills, slow technique work, bag drills if you have a bag, and simple conditioning. What you can't do alone is clinch, spar or get a coach's eye on your...

Krav maga for women is a practical self-defense system that teaches awareness, a strong voice, simple strikes, escapes from grabs and chokes, and getting back to your feet, all aimed at one goal: getting away safely. It suits most women...

The core wing chun techniques you can practice at home are the training stance, centerline punching, tan sau, bong sau, fook sau, pak sau, palm strikes and simple turning footwork. All of them work as slow solo drills in a...

The rear naked choke is a jiu jitsu choke applied from behind, where one arm wraps around the partner's neck and the other arm locks it in place, squeezing the sides of the neck until they tap. It's taught from...