powerDOJO

Tag: injury prevention

  • LBP Part 2 – The ‘Damage Control’ Routine Video

    DISCLAIMER: Do not use this routine if…

    • You just injured your back and you know there is some severe tissue damage eg. you’re squatting and you fail and get crushed by the bar
    • You know you have a spondylolisthesis or other extension injury (if you don’t know what this is, you probably don’t have it)

    Doing so will make you worse!

    But, if you’re one of the guys who simply wakes up stiff in the morning, or if you hurt your back tying your shoes or bending over doing something light like brushing your teeth or just moving the ‘wrong’ way, this will be PERFECT FOR YOU.

    Here are the exercises to do, in the proper order:

    1. McKenzie Pressups – 10 reps
    2. Hip extensions – 8 reps x 5 sec hold
    3. Birddog (aka Horse stance horizontal) – 4 reps x 10 sec hold
    4. Side bridges – 5 reps x 10 sec hold on each side

    Might sound easy, but there are key details that you must know and do to make the exercises effective, for those, watch the video (and take notes or follow along as you’re watching):

    Right Click Here to Save This Video (MP4)

    Make sure you do everything right, like the breathing during the McKenzie’s, the glute squeeze and heel drive during the hip extensions, and the proper alignment during the Birddog and Side Bridges…

    These details are as important as making sure you keep your hands up when boxing…

    So if you have an incident where you throw your back out, do this right away and then another 2 times the same day…

    Or if you have LBP now, do it 2-3 times a day.

    Either way, leave a comment below with your results:

  • 4 Critical Stretches for MMA Fighters

    Stretching. Could there be anything more boring?

    I don’t know anybody who really looks forward to stretching, myself included.

    But I also don’t know anybody who doesn’t like how it feels after, and I don’t know any mixed-martial artist who doesn’t need to stretch.

     

    nice-stretch
    This is my favourite stretch. Ever.

    We definitely don’t want to waste our time since we’ve got so much to train, not to mention lives to live. Wasting time is one of my pet peeves – I have an impatience for sitting on hold, waiting in lines to buy something, or waiting for equipment when I’m training.

    So that’s why I’m just going to show you in the video the 4 key stretches that every fighter MUST be doing. Anything else is just a bonus.

    As always – I value your feedback and input – leave your comments below!

  • Embarassing Incident You Can Learn From

    I’ve got an embarrassing story to share, but it’s something we can all learn from to prevent one of the most dreaded type of injuries for mixed-martial artists: concussions.

    Concussions in MMA

    If you’ve ever had a concussion, then you know the problems that can come along with it:

    • Dizziness
    • Headaches
    • Mental fogginess
    • Sensitivity to light

    Not to mention the fact that you won’t be able to train when you’re experiencing these symptoms.

    Well I’ve put together a little report that you can check out to help you prevent concussions. Now with MMA, the only way you’ll ever truly be able to fully prevent a concussion is not getting hit in the head, but because that’s impossible, you’ve got to do what you can to prevent them, which is what you’ll learn in this report.

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