Not only do huge shoulder and chest muscles make a warrior look more imposing, but these muscles, when properly trained, can also make him more dangerous. Without a strong set of deltoid and pectoral muscles, the warrior surely has less chance of victory and a greater chance of injury.

These powerful muscles are used in almost every upper-body motion in MMA and protect the most unstable and often-attacked shoulder joint. Offensively, these muscles are essential in throwing powerful punches in stand-up, crushing an opponent in the clinch, and during take-downs and submission attempts. Defensively, these muscles are used to keep the hands up during stand-up, to pummel in and out of the clinch, and to fight off takedown attempts on the feet and submission attempts on the ground. Understanding this, the warrior must develop a set of cannonballs for shoulders that will protect the shoulder joint and demolish the opponent.

The warrior needs to understand that this area of the body is not worked best with a single pushing exercise like the bench press. Beneath the large shoulder muscles lie the four muscles called the rotator cuff. These muscles are used to decelerate the arm when punching and to rotate the arm during clinches, ground work, and submission attempts. Since these muscles are small and commonly under-trained, warriors often injure them.

Since the shoulder joint is the most mobile joint of the body, there are many possible positions that the shoulder joint can attain during an MMA match. Make sure that the shoulder is being trained at many angles and in many directions in order to help stabilize this mobile and often unstable joint. Injury to this area can be devastating and career ending. The right exercises will ensure that the only career that is in jeopardy is that of your opponent.


Without a powerful set of arms and hands, the warrior is powerless against his opponent. There is nothing more impressive than a chiseled set of arms on a warrior.

In addition to being one of the first lines of defense, the arms and hands are also the offensive extensions of the power transferred up through the feet, legs, core, and shoulders. When this energy is transmitted properly through a stable and strong warrior, the power output of the grip and strikes from the arms and hands is nothing short of explosive. Along with powerful strikes, the arms and hands are obviously also instrumental in clinch work, wrist control, takedowns, and all submission attempts. This region of the body is also critical defensively for shielding the body and head from foot and hand strikes and for submission escapes. Without strong arms and a strong grip, it is as if the warrior has chosen to bring a knife to a gunfight.

For instance, chin-ups and pull-ups are great exercises to train both the muscles of the arms and the grip.


A warrior cannot control his opponent if he is pushing him away. Even though a warrior may be hitting the gym hard, that warrior’s training methods in the gym may not match the demands of actual competition in the ring. One of the most common errors in upper-body training is the overuse of pushing versus pulling movements used in training for fighting.

MMA has developed into a system that often involves pulling an opponent into a clinch, taking the opponent down by keeping them close, and then keeping him off balance, controlling and possibly submitting him with pulling movements on the ground. In everything from all takedown attempts like the double leg and arm drag to your opponent trying to get away or establish posture, you must be constantly using strong, continuous pulling movements. Even as an opponent drives into your guard or shoots in, or you snatch down on a guillotine for the finish, pulling is still more important than pushing an opponent away, to create off-balancing and control. The arms assist the warrior in these motions, but it is the large and powerful muscles of the back that make everything happen. This is why the warrior must have a chiseled back resembling a bag of rocks under his training shirt. Develop this critical area and you will have the edge over an opponent who focuses solely on upper-body pushing movements in the gym.

The pull-up and chin-up are probably two of the oldest known exercises. These are awesome exercises for the development of the muscles of the back, arms, and grip. The pull-up is also a great exercise for identifying relative body strength. This means how strong a warrior is at his or her body weight. Since most MMA events utilize weight classes, your goal as a warrior is to be the strongest competitor pound for pound in your weight division. Whether you are light or heavy, you need to be able to perform many pull-ups. The gold standard for warriors is at least 20 pull-ups for a maximal attempt. If you cannot do 20, you need to either lose weight or get stronger at your current weight.

For you to really get the most out of your training, there has to be variety in not only the exercises but also in the directions of the movements.

If you’re keen on all things MMA and self-defense we recommend the MMAGod.com online training course packed with tips, techniques and training from professional tutors. Take yourself to the top of the game without years of expensive classes from amateur teachers!


Jujitsu is a 2500 year old unarmed combat discipline that has its roots in ancient Japan. The exact date on the creation of this martial art form is hard to trace but techniques resembling that of Jujitsu had already been incorporated into the training methods of the Samurai, from the 6th to the 8th centuries AD. Earliest Japanese historical records such as the Kojiki (Record of Ancient Matters) and the Nihon Shoki (Chronicles of Japan) also have passages related to unarmed combat systems. Taking up Jujitsu and MMA is all about the traditional values of respect, strength and self defense.

 Before this Japanese martial art developed into what we know as Jujitsu today, there were many other Japanese combat techniques such as Kogusoku, yawara, kumiuchi, and hakuda etc, also collectively known as Sengoku Jujitsu. Traditions finally gave rise to the modern Nihon Jujutsu we know today, which is classified under Edo Jujutsu – the true unarmed Japanese combat system.

 Jujitsu gained prominence during the reign of Tokugawa in the 1600s but was soon alienated when Emperor Melse regained power. However, towards the mid-20th century, the ban on Jujitsu in Japan was lifted, following the Meiji restoration, and the combat art form began to be widely practiced.

The Philosophy:

 Jujitsu revolves around three basic states of mind – Zanshin, Mushin and Fudoshin. The proper combination of these elements gave the power, preparation and potential to the practitioner to excel in the Jujitsu art.

 1. Zanshin – “remaining spirit” – connotes the readiness for anything at any given time.

 2. Mushin – “no mind” – Its spontaneity permits instantaneous action without conscious thought.

 3. Fudoshin – “immovable mind” –during times of confrontation.

 Basic Methods:

 Jujitsu is a circular, hard and soft, external combat style. The basic techniques of attacks includes throws, locks, hitting and striking, thrusting and punching, pinning and immobilizing, strangling and joint-locking, with strong emphasis on throws, locks, and defensive techniques. In-fighting and close work are also focused upon.

 Even though Jujitsu is basically an unarmed fighting system, small weapons like the Jitte (truncheon), Tanto (knife), or Kakushi Buki (hidden weapons), which include the Ryofundo Kusari (weighted chain) or the Bankokuchoki (a type of knuckle-duster) may also be used in combat.

 Competition Systems:

 Conventional Jujitsu can be dangerous, or maybe even fatal if its fundamental techniques were to be applied. So, in order to make the art a safer sport for the competitive arena, systems and rules have to be introduced. That is why most of the competition methods have incorporated “Half-contact”, which prohibits serious attempts to knock out an opponent.

 1. The Fighting System: This is the most popular method, divided into three phases. The first is for striking only, the second for striking, grappling and throwing, and the third includes ground-fighting such as chokeholds.

 2. The Practical System: According to this rule, two defenders are surrounded by four attackers from four corners. Highest points go to the best defender judged upon effectiveness, oversight and control of the situation.

 3. The Duo System: In this system, contestants are randomly chosen and awarded points for effective defences. The attacks are divided into four groups of five attacks each.

 4. Combat Jujitsu: The most recent system developed in the United States. Victory in the competition is based on submission. The combat round between the two opponents lasts for not more than two minutes.

Many practitioners of MMA are from the Jujitsu school of thought and so inevitably you’ll see this style advertised and widely discussed. Many professional MMA fighters are experts in Jujitsu but there is nothing to stop you from attaining the same skill. The choice, however, comes in how you choose to apply the skills. Many simply enjoy being able to defend themselves and increased physical strength.

If you’re keen on all things MMA and self-defense we recommend the MMAGod.com online training course packed with tips, techniques and training from professional tutors. Take yourself to the top of the game without years of expensive classes from amateur teachers! As this post focuses primarily on Jujitsu you’ll also be pleased to know that our course provides extensiving tutoring for Jujitsu apprentices!

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