The Agreement Includes Eight  Bellator Champions Series Events , as well as Access to Bellator’s Robust Archives Packed with Almost Two Decades of World-Class Bouts Fight Network’s Bellator Champions Series Coverage Kicks Off Live From Belfast, Northern Ireland on Friday, March 22 at 1 P.M. ETTwo Canadians Compete in Marquee Main Card Bouts this Friday, With Jeremy Kennedy Challenging for a World Title and Aaron Jeffery Fighting for Middleweight No. 1 Contender Status Fight Network , a subsidiary of   Anthem Sports & Entertainment, Inc.,  announced today a landmark agreement with global MMA promotion  Professional Fighters League ,  making the Network the exclusive Canadian rights holder for all of its Bellator Champions Series live events throughout 2024.  Fight Network’s Canadian viewers will be able to enjoy all eight of the inaugural   Bellator Champions Series  events, kicking off on Friday, March 22, with a live broadcast from the SSE Arena in Belfast, Northern Ireland at 1 p.m. ET.   The evening is headlined by a highly-anticipated Light Heavyweight World Title Bout, pitting   Corey Anderson  against Ireland’s  Karl Moore . In the co-main event, Featherweight Champion  Patricio Pitbull  - record-holder for the most wins in Bellator history — puts his title on the line against Canada’s number one contender  Jeremy Kennedy ; while  Fabian Edwards  goes toe-to-toe with Canada’s  Aaron Jeffery . Lastly, longtime rivals  James Gallagher  and  Leandro Higo  face off in a showdown between two top submission specialists.  As part of the agreement, Fight Network’s Canadian and international audience will have access to Bellator’s robust archives—boasting almost two decades of rare and classic bouts from some of the sport’s greatest icons and rising superstars. The agreement also includes new and classic Professional Fighter’s League (PFL) cut-down specials for all events from 2023, 2024, and 2025; as well as all shoulder programming for Bellator and PFL in 2024 and 2025.   "Bellator has long been one of the top global promotions in MMA, with a proud legacy built on iconic bouts and world-class athletes," said Chad Midgley, VP of Content for Anthem. "This is truly a landmark partnership for Fight Network, and we are honored to be the exclusive Canadian rights holder for all of Bellator’s live events in 2024. We look forward to bringing our viewers the absolute best in Bellator and PFL programming, as well as rare offerings from Bellator’s rich content library, and so much more, starting with the inaugural Bellator Champions Series on Friday.”   “Following the historic acquisition of Bellator, we’re proud to partner with Fight Network which will become the exclusive home of the new Bellator Champions Series in Canada when the global franchise launches this Friday,” PFL CEO Peter Murray said. “In 2024, there will be eight highly anticipated Bellator Champions Series events taking place in iconic cities around the globe, featuring world title fights and the biggest stars in combat sports. There’s an incredible demand for premium, year-round MMA content from major media platforms and this is the latest milestone in PFL’s ambition to bring the sport’s best to audiences around the world.”

Francisco Lo will have a chance to make an impact in his ONE Championship debut at ONE Fight Night 21 on Friday, April 5. The Brazilian will meet ONE Lightweight Submission Grappling World Champion Kade Ruotolo in a 180-pound catchweight contest on the card. The Checkmat representative thinks their similarities will lead to a good show for the fans. “I think we have very similar styles because I also aggressively look for submissions. He is also aggressive, doesn’t like to tie up the fight, and is always looking for the submission,” Lo told ONE . “He likes to put on a show. I also like to put on a show, so I think it will be a great fight. I’m really looking forward to making this debut.” Ruotolo has constantly attacked for submissions since arriving on the global stage, and it has led him to numerous victories. It is that aggression that has kept Ruotolo unbeaten and ahead of the field, Lo believes. “What makes [Ruotolo] so dangerous are the attacks he makes, always looking for the submission. I think this makes him very dangerous and different from other jiu-jitsu athletes,” the Brazilian stated. Lo will not focus purely on his opponent’s outstanding submission game. The 23-year-old wants his own skills to shine in U.S. primetime. He is angling to be the first man to make Ruotolo tap in ONE. “I believe in my game. I always look for the submission. I believe that my game will fit well with his game, and I believe I can submit him,” Lo offered. The BJJ black belt is keeping his cards close to his chest so that the talented submission phenom will not have any more information heading into their catchweight clash. But Lo is predicting that he will get the finish in his ONE debut to embark on his own journey to the top of the sport. “I think this fight will end with a submission from me. I believe we have a very similar game, but I can already imagine submitting him,” Lo said. “I’m not going to say what the submission will be, but I already have it in mind, and I’m very excited, just waiting for the day of the fight to arrive.” ONE Fight Night 21  airs live and free for all Amazon Prime members based in the U.S. and Canada on Friday, April 5. The action gets underway at 8 p.m. ET/5 p.m. PT.

After a sold-out event last October, GLORY kickboxing returns to France with  GLORY 91 taking place at the Dome De Paris on April 27. The GLORY welterweight title will be on the line in the main event as the reigning & defending champion  Endy Semeleer (35-1, 17 KO) welcomes the challenge of top contender Chico Kwasi (42-5, 22 KO). In the co-main event, after his crazy GLORY Heavyweight Grand Prix performance, the wild & exciting  Bahram Rajabzadeh (66-2, 58 KO) steps down to light heavyweight and meets the hard-hitting Paris-based Kevin Oumar (33-4, 7 KO), a French kickboxing champion & budding MMA star. Belgian-Moroccan superstar  Youssef Boughanem (243-42-11, 159 KO) steps into the GLORY ring for the very first time in his illustrious career as he meets the Ukraine’s Stanislav Kazantsev (25-8-1, 7 KO). The best of French kickboxing will be on display throughout the rest of the card as a host of the nation’s top stars will be in action against opponents from all over the world. The rest of the main card will feature top French heavyweight  Sofian Laïdouni (35-3-1, 17 KO) going up against German veteran Vladimir Tok (51-19, 28 KO), the always exciting Pascal Toure (18-6, 6 KO) of Lyon takes on former title contender Mo Amine (29-6, 16 KO), the highly anticipated GLORY return of French starCyril Benzaquen (57-12-3, 8 KO) as he faces tough Dutch fighter Jos van Belzen (9-3, 3 KO), and veteran French fighter Bobo Sacko (75-6-1, 29 KO) comes in to make his GLORY debut and will face top SpaniardDavid Mejia (61-16, 18 KO). GLORY 91 will also feature a top-quality preliminary card headlined by Paris’ own  Diaguely Camara (24-5-1, 10 KO) versus Robin Ciric (21-7, 7 KO) of the Netherlands and supported by a battle of prospects as Morocco’s Ismail Ouzgni (4-1, 1 KO) meets France’s Mehdi Ait El Hadj (31-4-2, 8 KO) and, lastly, Germany’sFlorian Kroger (19-10, 6 KO) welcomes budding French star Ramy Deghir (5-1-1, 5 KO) into GLORY in the opening fight of the night. Presale for GLORY 91 tickets start this Thursday and general sale will begin this Friday, March 22, at 9am from   GLORYKickboxing.com . GLORY 91 will be available to watch live exclusively on Videoland in the Netherlands, exclusively on DAZN in France & Belgium, and on Bally Live in North America. For full global broadcast information, please go to   GLORYKickboxing.com . GLORY 91 Fight Card Main Event | GLORY Welterweight Title Champion Endy Semeleer (35-1, 17 KO) vs. No 1 Chico Kwasi (42-5, 22 KO) Co-Main Event | Light Heavyweight Bahram Rajabzadeh (66-2, 58 KO) vs. Kevin Oumar (33-4, 7 KO) Catchweight 72 kg Youssef Boughanem (243-42-11, 159 KO) vs. Stanislav Kazantsev (25-8-1, 7 KO) Heavyweight No. 6 Sofian Laïdouni (35-3-1, 17 KO) vs. Vladimir Tok Light Heavyweight No. 5 Mo Amine (29-6, 16 KO) vs. No. 9 Pascal Toure (1806, 6 KO) Welterweight No. 10 Jos van Belzen (9-3, 2 KO) vs. Cyril Benzaquen (57-12-3, 8 KO) Featherweight No. 10 David Mejia vs. Bobo Sacko (75-6-1, 29 KO) Preliminary Card Welterweight No.6 Robin Ciric (21-7, 7 KO) vs. Diaguely Camara (24-5-1, 10 KO) Welterweight No. 5 Ismail Ouzgni (4-1, 1 KO) vs. Mehdi Ait El Hadj (31-4-2, 8 KO) Middleweight Florian Kroger (19-10, 6 KO) vs. Ramy Deghir (5-1-1, 5 KO)

For example, it would be unlikely to find a highly accomplished basketball player that is under six feet tall. There will always be some outliers, however, players should take advantage of the "cards they were dealt" and pursue a sport where their body type is preferred. At the same time, body composition can be tailored to an extent through training for the specific sport. Below, I will share some insight related to the martial arts and how the sport karate competitor can utilize their body composition in order to achieve the most success inside the ring. Everyone is different- it's literally in our DNA. Your DNA can predispose you to certain traits that will express themselves throughout life. Your DNA will determine your skeletal frame. What you're given, you have to work with- so let's use it to the utmost. There are three different body types that exist: ectomorph, endomorph, and mesomorph. Ectomorphs have a long and lean body structure, meaning they hold very little body fat, but also don't possess as much muscle. Endomorphs tend to hold a lot of fat but also a lot of muscle and because of this they can easily put on weight. The last body type, mesomorph is a combination of the two; a solid structure that is not overweight but at the same time is not underweight either. It's important to understand your body type this way you can make adjustments to your training to excel in any sport. Keep in mind that body types look differently not only due to genetics, but also because of the ratio of type I to type II/IIx fibers made from methods of training. Briefly breaking this down, type I fibers are smaller in size, they produce a low amount of force, but they don't fatigue quickly. Type II fibers are the largest in size, produce great force, and fatigue at a moderate rate. Type IIx fibers are large, produce the highest amount of force production, but fatigue the greatest. Speed and power are two of the most crucial components to having a fundamentally solid performance in sport karate. It may be easier for some to have greater speed, just as it may be easier for others to generate more power. The smaller framed, ectomorph competitor would have an easier time accumulating speed whether that is through hand combinations, twisting in the air during tricks, or utilizing weapon techniques. They also most likely possess more type I fibers in their musculature. If you find yourself with this body type make sure you focus on speed drills during your practices, because this component in your forms will make you stand out. Some examples of these include fast chop punch drills, plyometric exercises (quick jumping exercises), and spinning your weapon at a significant rate for a specific amount of time. If your body frame is a bit more muscular and solid, you'd want to be going for power in your routines, showing off hard hitting punches and strikes. For this, lifting heavier weights is encouraged as well as other exercises like medicine ball slams and variations of squats (these are just a couple examples). This competitor may also have more type II/IIx fibers which is why even though they may not be as fast, they can punch stronger than someone who is smaller. This is not to say that lean ectomorphs cannot work on building more muscle to generate more power, and that solid mesomorphs cannot train agility drills to work on their speed. (Note that through training you can facilitate fiber types to have some characteristics of both, but the fiber type cannot fully change from one to the other). Do not be discouraged, this article is meant to inform the martial artist about their individual body type in order to facilitate proper training. Once you understand what works for your body then you can focus in on your forms and have confidence owning your individual style.

Practically every way of moving and transferring force is done from a split stance position pushing off one foot or leg from the floor. And, the same goes with walking, running, and sprinting. Every step requires one leg to move and transfer force to the other. If one leg is weaker than the other then it cannot absorb nor sustain the force being transferred resulting in a slower movement. Let it be known, the faster you move the stronger, more control, and stable each leg needs to be to optimize speed and power, and, transfer it effectively. Single-Leg Training Stimulates More Muscles Single-leg training stimulates more muscles that promote greater muscle strength and stability. If you strength-train one leg, you will notice how it boosts and enhances the strength of the two; improving bilateral strength. For example, you engage a greater amount of fast-twitch fibers and stabilizers in a single-leg squat more than in a bilateral squat. It dives more into proprioception and neural training. Squatting with one leg requires a greater amount of control and stability than with two that activates and strengthens stabilizing muscles and muscles more needed to stabilize and balance your body and movements. Single leg exercises, as well as single-arm upper body exercises, are also major core stabilizing enhancers. Doing a single leg squat or a single-arm back row or chest press, will dramatically boost your core stability and strengthen anti-rotating muscles too! Single-Leg Needs to be Stable to Optimize Speed and Power When you have stability, you have control. And, stability is the key to unlock speed, explosiveness, and power. You see, without balance and stability, the CNS goes into compensation mode. That means that your joints will move into a compensated position and your muscles will remain tight to prevent pain and strain because they cannot handle the force of the movement. The muscles tighten because they are trying to stabilize the motion, slow down the movement, and inhibit the range of motion to protect you from injury. Also, it will slow certain reflexes. When you have stability, it is like pushing off a platform to move. You feel lighter, faster, and more mobile. For example, if you cannot stand with your knee off the floor or repeatedly lift your knee up and down from the floor without wobbling, there are stability issues. And, when you start to wobble the speed slows down and muscles tighten to stabilize and balance you first. Once there is balance, speed will occur and you can optimize it. If you continue to force and compound speed on top of a compensated unstable strength foundation, you will not attain speed. Single-leg training balances strength so you can kick, jump, punch, change direction, and transfer force equally on both sides of your body. The more symmetrical strength becomes, the fewer compensations and imbalances you will have. Therefore, if you want to get stronger, be faster, and more explosive, as well as minimize your risk and chances of injury, then do single-leg training.

All Eight 2024 Global Premium MMA Events Will Stream Exclusively Live On Max, With The First Event Kicking Off This Friday, March 22Max Subscribers Gain Access To Two New Docuseries Along With The Best of Bellator’s Fight Library   TNT Sports On truTV To Feature Bellator Content Throughout The Year The Professional Fighters League (PFL) and Warner Bros. Discovery (WBD) announced an exclusive U.S. media rights agreement today for the new Bellator Champion Series, a highly anticipated mixed martial arts (MMA) championship, debuting this   Friday, March 22.  This new series will stream exclusively on Max and be available on all plans. The series includes eight mega events staged in cities across the globe, featuring world-ranked fighters and two title fights during each event.   Bellator Champions Series kicks off at SSE Arena in Belfast, Northern Ireland this Friday, March 22 at 1pm ET and is followed by Bellator Champions Series Paris on Friday, May 17 at the Accor Arena. With World Championships on the line, each event will highlight the best fighters from each region with locally relevant matchups. The full slate of 2024 Bellator Champions Series events are as follows (timing will be announced closer to event dates): Friday, March 22, 1pm E.T. - Bellator Champions Series Belfast - The SSE Arena, Belfast Friday, May 17 - Bellator Champions Series Paris - Accor Arena Saturday, June 22 - Bellator Champions Series Dublin - 3Arena Saturday, September 7 - Bellator Champions Series San Diego - Pechanga Arena Saturday, September 14 - Bellator Champions Series London - OVO Wembley Saturday, October 12 - Bellator Champions Series Chicago - Wintrust Arena Saturday, November 16 - Bellator Champions Series Paris - ADIDAS Arena Tuesday, December 31 - Bellator Champions Series - TBD  Additionally, TNT Sports will televise a robust slate of Bellator content throughout the year on the “TNT Sports on truTV” programming block. Broadcast details will be announced in the coming weeks.   The first event includes a stacked fight card full of MMA action: MAIN EVENT: COREY ANDERSON V KARL MOORE Bellator Light Heavyweight Title Fight (205 lb) Corey Anderson, one of the best light heavyweights of the last decade, gets his third crack at becoming a world champion as he takes on Belfast’s very own Karl Moore. Anderson has won against five different MMA world champions. Moore is riding a four-fight win streak and is fighting to become Bellator’s first Irish Champion in front of his home crowd.   CO-MAIN EVENT: PATRICIO PITBULL V JEREMY KENNEDY Bellator Featherweight Title Fight (145 lb) Bellator G.O.A.T. Patricio Pitbull defends his featherweight title against the division's #1 title contender, ferocious Jeremy Kennedy. Pitbull is the only Bellator 4X World Champion and holds the records for most fights (29), wins (23), and finishes (13) in Bellator history. Kennedy has won six of his last seven fights against top competition to earn this title shot.   MIDDLEWEIGHT No. 1 CONTENDER BOUT: FABIAN EDWARDS V AARON JEFFERY Fabian “The Assassin” Edwards, the brother of UFC Welterweight Champ Leon Edwards, looks to rebound from a close Championship loss to undefeated Johnny Eblen last time out. Edwards will have to go through hard-hitting Canadian Aaron Jeffery to re-establish himself worthy of another shot at the Bellator Middleweight Championship Belt.   In addition to the eight high-octane global events, Max subscribers will also have access to two new all-access docuseries, both debuting Thursday, March 21 ahead of the first event this Friday, March 22. Fans can go behind-the-scenes and delve deeper into the fighter’s lives as they push beyond their limits to mentally prepare and train for their match ups: Fight Camp Confidential:   Witness a journey into the lives of Bellator’s most elite fighters as the show travels to the camps of Bellator champions and title contenders, giving an up-close and personal look at their training regimes.   Fight Week : An all-access look at the lives of championship fighters as they prepare to defend their belts. Experience the intensity of training mixed with lighthearted moments that make up fight week.​   Additional programming available to stream on Max will include a robust selection from Bellator’s full library featuring 300+ events with 3,000 fights, pre-fight, post-fight, and original programming, including legends from the sport like Kimbo Slice, "Rampage" Jackson, Chael Sonnen, Wanderlei Silva, Tito Ortiz, Fedor Emelianenko, and the full fight history of Bellator homegrown talent like AJ McKee, Johnny Eblen, Aaron Pico, Michael Chandler, and Michael "Venom" Page.   “Following our historic acquisition of Bellator, Professional Fighters League is proud to partner with Warner Bros. Discovery for the highly anticipated Bellator Champions Series to stream exclusively on Max for fans across the United States, at no extra cost to subscribers, when the global franchise launches on March 22,” said   Peter Murray, CEO, Professional Fighters League . “We’re excited for audiences to tune into Bellator’s new home on Max for eight Bellator Champions Series events in 2024 taking place in iconic cities around the globe, featuring world title fights and the biggest stars in combat sports. There’s an incredible demand for premium, year-round MMA content from major media platforms and this is the latest milestone in PFL’s ambition to bring the sport’s best to audiences around the world.”  “We are thrilled to partner with Professional Fighters League to introduce a new live sport to the U.S. Warner Bros. Discovery content portfolio,” said   Josh Walker, Chief Financial & Strategy Officer, Warner Bros. Discovery Streaming.  “The addition of Bellator Champions Series offers our viewers an opportunity to experience highly anticipated mixed martial arts, nicely complementing our robust slate of can't miss programming.”

On Friday, March 22, ONE Championship brings a 12-bout lineup to Lumpinee Boxing Stadium in Bangkok, Thailand, for ONE Friday Fights 56. With both men angling for a six-figure contract, the bantamweight Muay Thai showdown between Ferrari Fairtex and Mavlud Tupiev should be electric. The Thai phenom has gotten back to his winning ways with three straight victories, but Tupiev is looking to stop his surge to begin his own three-bout winning streak in the evening’s main event. Puengluang Baanramba will look to extend his unbeaten streak in ONE in the co-main event against Dentungtong Singha Mawynn. The 24-year-old has picked up five wins in the organization to date and another quality win could net him a six-figure contract of his own. Belgium’s Jelte Blommaert has become known as an all-action athlete, but the results have not gone his way as of late. Blommaert will have his chance to get back in the win column against a motivated Kritpet PK Saenchai. Furkan Karabag and Hiroyuki Ihara will go toe-to-toe in a featured 140-pound catchweight Muay Thai contest. The remaining seven Muay Thai bouts will be just as thrilling and could even steal the show. In MMA action, undefeated Changy Kara-Ool meets Sanlang Gex, and unbeaten Rizwan Ali takes on Mikhail Gritsanenko. The two unblemished competitors will get their chance to make noise in their respective divisions in Bangkok. With 10 exciting Muay Thai contests and two explosive MMA bouts, ONE Friday Fights 56 will undoubtedly continue the lore of the ONE Friday Fights series. Fans should expect hard-hitting and fast-paced action from bell to bell. ONE Friday Fights 56 airs live and free on ONE’s official YouTube channel  at 8:30 a.m. ET/5:30 a.m. PT. ONE Friday Fights 56 Full Card Ferrari Fairtex vs. Mavlud Tupiev Puengluang Baanramba vs. Dentungtong Singha Mawynn Kritpet PK Saenchai vs. Jelte Blommaert Yodkritsada Sor Sommai vs. Sanpet Sor Salacheep Tonglampoon FA Group vs. Kongsurin Sor Jor Lekmuangnon Sungprab Lookpichit vs. Yodpayak Sor Jor Lekmuangnon Furkan Karabag vs. Hiroyuki Ihara Rak Erawan vs. Shuto Sato Changy Kara-Ool vs. Sanlang Gexi Mikhail Gritsanenko vs. Rizwan Ali Sonrak Fairtex vs. Masaya Katsuno Kaenlek Sor Chokmeechai vs. Ryuto Oinuma

Ismail Naurdiev will be making his return to the BRAVE CF Super Welterweight division at BRAVE CF 81 in search of another shot at the world title, hoping third time’s the charm for him. Following two failed shots at the 175-pound crown, Naurdiev has reinvented himself at Middleweight, and is now ready to return to his original weight-class in search of that elusive belt.  Naurdiev will be fighting Brazil’s Luiz Cado in the co-main event of BRAVE CF 81, in a bout that has Fight of The Night honors written all over it. Two of the finest strikers in the division, Naurdiev and Cado have that fan-friendly style that is likely to translate into an all-time classic.  Ahead of the fight, Luiz Cado initiated a war of words and claimed that he will make his opponent quit. Cado also questioned Naurdiev's heart and says that his willingness to go all-out will bring him the victory in what is likely to become a number one contender's bout for Kamal Magomedov's world title. ‘The Austrian Wonderboy’, however, is unfazed by the threat from Cado and noted that he has faced tougher opponents in the past, laughing off the suggestion that he will quit. “No pressure, nothing because, obviously, the opponents that he had, they were different. They were not on my level. I had much crazier fighters, opponents than him. I had a lot of tough fighters in my career, that’s why nothing surprises me anymore,” Naurdiev said. And at BRAVE CF 81, Naurdiev is set on reminding the world of his own greatness and toughness, traits that made him one of the youngest BRAVE CF world title challengers in recent memory, as well as one of the finest strikers in the world - that despite having a Wrestling background. “To be honest, I am looking forward to this fight. I think he also likes to fight in standup so it's going to be a good fight. Also of course he is tough, he is a very tough guy, he is from Brazil so almost every Brazilian guy is tough but I am from Chechnya, I’m tough too,” he added.  BRAVE CF 81 takes place at the Hala Tivoli Arena, in Ljubljana, Slovenia, in association with WFC on April 20. The event will be headlined by a Light Heavyweight showdown between Erko Jun and Mohammed Said Maalem, a fight which also has title implications, with the winner likely to be in line for the vacant 205-pound belt.

Photos by Thomas Sanders Experts agree that real-world combat takes place most often at close range. In such encounters, the hands are the go-to weapons. No other offensive tool resolves conflict more quickly and with less effort and energy.Hand strikes are also versatile: They can be delivered from virtually any angle, can follow a straight or curved path, and can travel upward or downward. They can be employed while you’re standing and moving about freely or while you’re locked in a clinch. They also work well when you’re on the ground. For these reasons, most high-risk conflicts are best resolved with the hands, whether they’re used as closed fists or in an open position. By definition, the lead hand is closer to the target, which means it can land more quickly and more economically than the rear hand. Although such blows are not as powerful, with proper body mechanics, you can hit hard enough to finish your foe. That said, being able to use both hands effectively is the name of the game in the real world, which is why it’s paramount in pankration. Note: All the hand techniques described here have been observed works of art that date from around the fifth century B.C. CLOSED-FIST BLOWS Human beings instinctually clench their hands when they’re about to engage in a physical altercation. That’s not necessarily a good thing, however, because the hands contain many small bones (metacarpals), as well as tendons, and they’re easy to injure when a fist comes into contact with a hard target. Punch an attacker in the head, and you’re likely to shatter bones in your hand — and possibly suffer a serious wrist injury, as well. Witness how combat-sports competitors tape their hands to hold the metacarpals together and keep them from splaying on impact. Likewise, they train to keep their wrists in proper alignment when hitting the heavy bag because they know that if they allow them to bend when they hit an opponent, the joints can be sprained or broken. Because tape and gloves are used in most combat sports that include striking, the closed fist remains a primary striking tool for a variety of targets in the dojo. On the street, however, the closed fist should be used only on soft targets such as the temple, solar plexus, liver and kidneys. LEAD STRAIGHT PUNCH: The lead straight features a forward hand delivery and lands vertically with the impact focused on the bottom three knuckles of the fist. Applied at close range, it delivers fullpower penetration — unlike the snapping motion of the boxer’s jab. During execution, your rear heel is raised and your hips twist in the direction of the punch, which puts your body behind the blow and generates the greatest force. The main target for the lead straight is the solar plexus. REAR CROSS: One of boxing’s four basic blows, the rear cross lands horizontally after the fist makes a quarter turn near the end of its trajectory. It’s classified as the “heavy artillery,” and in combat sports, it often results in a knockout. Rarely used as a first strike, the rear cross is more of a counter to an opponent’s jab or a way to set up a hook. The cross also can follow a lead-hand strike in a manner that’s similar to boxing’s classic one-two combination. In a street fight, the main target for the rear cross is the solar plexus. LEAD OR REAR HOOK PUNCH:  Another potent blow borrowed from boxing is the hook, which entails using the muscles of your torso to swing your bent arm in a horizontal arc. Pivoting on the ball of your lead foot enhances the hook. Done properly, the strike can generate incredible force even when it starts just 6 inches from its target. This is possible because it has the entire weight of your body behind it. Hooks are often used to attack the ribs from close range. They can be launched while you’re moving around or when you’re locked up in a single-collar tie. When aimed at the liver area, the punch is known as a liver shot. LEAD UPPERCUT:   This is a short, compact blow used at close range. Delivering an uppercut from any other distance results in decreased power and increased vulnerability to a counter. It also makes it more likely that you’ll miss your target entirely. On the street, where there’s no such thing as “dirty fighting,” the uppercut is valued because it can inflict serious damage to the groin. Uppercuts usually initiate from your stomach region, making an upward motion that’s enhanced when your slightly bent knees are straightened on impact. You must stay close to your target to prevent your opponent from detecting the incoming punch and countering. HAMMERFIST:  This strike is effected with the bottom of your clenched fist, using either a lateral motion or a downward arc similar to what a carpenter uses when swinging a hammer. It’s often employed against an opponent who’s bent over. The striking hand usually is raised above your shoulder and dropped with the full force of your arm and body. Because it doesn’t involve any compression of the knuckles or metacarpals and doesn’t bend the wrist, it won’t harm the bones in your hands. The typical targets for the hammerfist are the top of the skull, the temples, the nose, the jaw and the neck. The technique is also effective on the ground — for example, when the assailant is pinned under you or scissored between your legs while you’re on your back. OPEN-HAND TECHNIQUES Offensively, an open hand can be used for striking, gouging and tearing. Intended to address serious threats, open-hand strikes work because they use speed and accuracy to target vital points. The following are the primary open-hand techniques taught in pankration. LEAD FINGER JAB:   This is effective when aimed at the eyes or throat. When delivered to the eyes, it has the potential to blind an opponent. Thrusting the fingers into the suprasternal notch of the neck induces choking and/or unconsciousness by blocking and even crushing the windpipe. It does not rely on strength; instead, it uses speed and accuracy. It’s the longest hand attack in the martial arts because the outstretched fingers add 3 to 4 inches of reach compared to the lead jab. With the finger jab, the objective is to cause discomfort and pain and to render your foe incapable of issuing a follow-up attack. An effective eye strike can temporarily obscure his vision. For this reason, it’s one of the easiest ways for a smaller person to stop a larger opponent. When executed with maximum speed along an optimal trajectory, the eye jab is capable of causing damage before it can be seen. This reinforces a popular martial arts adage: If an opponent cannot see you, he cannot hurt you or defend himself properly. When implementing the technique, your fingers should be stacked with your thumb tucked in to form a spear. Your hand should be slightly curved. The blow follows a straight line, and before it makes contact, your hips twist and your lead shoulder extends. This combination of movements enables you to reach the target from farther away, which increases safety. The emphasis is on quickness and precision. Strike suddenly and swiftly, then retract your hand to its original placement. Relaxation is a key ingredient throughout the movement. The strike should be delivered from within arm’s reach of the opponent. If you’re beyond that distance, use a lunge step to get closer. This entails moving in explosively with your front foot as your rear foot pushes off with the toes. Such specialized footwork enables you to bridge the gap while you add momentum to the blow. Note that using the finger jab is not without risk. Proper conditioning and weapon formation are essential. Unless your hand is slightly curved, it’s easy to hyperextend your fingers, which can lead to sprains, fractures and dislocations. The fingertips also require toughening, which is often accomplished by repeatedly thrusting them into sand or a bag filled with beans. And even with these two considerations in mind, you still might miss the target and impact the head, which can hurt you more than your opponent. Obviously, the finger jab is not intended for sparring. It’s best practiced on targets that resemble the human head — such as Century’s BOB dummy. However, if you feel the need to hone your skills on a live opponent, wear gloves that allow you to partially extend your fingers to form that curved-hand striking tool and make sure your partner has headgear that prevents contact with the eyes. EAR RIPPING : Like gouging the eyes, ripping the ears is a true close-range battlefield weapon. It takes very little pressure to tear one — remember Mike Tyson’s removal of part of Evander Holyfield’s ear in their epic boxing bout? Even a light slap to the ear can cause acoustic trauma. If an adversary is close enough to punch, then he’s close enough to grab an ear and dish out some serious discomfort. This move is more of a conditioned survival reaction than a gross-motor-skill technique. It requires little practice but should be made part of one’s tool kit for those rare circumstances that call for such violence — for example, if you were under a heavier assailant on the ground and your hand movement was so limited that you couldn’t launch a full strike. This is when you would dispense with perfect technical form and the rules of a sporting contest, then use any means necessary to escape. Tearing at the ears also can set up other infighting attacks with tools like the elbow, knee and head butt. To develop the ear tear, build your hand strength by pinching and lifting weight plates, squeezing sports grips and so on. PALM SMASH: This technique has your fingertips folded against the base of your fingers before contact is made with the bottom portion of your palm, where your hand meets your wrist. Your thumb should be “attached” to the side of your hand. This is important because an exposed thumb can result in dislocation. Your hand is held perpendicular to your wrist so the softer tissue of the inner wrist doesn’t hit the target. The bottom ridge of the palm is a solid striking surface and can do as much damage as a closed fist with far less risk of injury to your hand. The palm smash is thrown in a more relaxed manner than the closed fist. This is because clenching the fist shortens the extensor muscles, which counters the action of the flexor muscles that are activated in punching. The technique can be delivered in a straight line to the nose or chin, upward to the chin, or in an arc to the ear with a cupped hand (much like a hook punch). C-STRIKE: This lethal open-hand attack uses the webbing between the thumb and index finger of your lead hand, which is held palm down. The name stems from the fact that the hand has the shape of the letter “C.” The strike uses the same mechanics as the straight punch, but delivery is more of a thrust. When the windpipe is struck, tracheal collapse can result. During delivery, your hand must be kept rigid. The greatest opportunity to use it comes when your opponent fails to keep his chin down in his ready position. AX STRIKE:   The ax strike uses the outer edge of the forward hand the way you would use a knife or sword. When executing this technique, your fingers should be together and folded to minimize the potential for breakage. Snapping the forearm outward from the elbow yields a chopping motion that’s perfect for attacking the throat. GOUGING/SHREDDING:   In pankration, the open hand is not just for striking. It also can rake the face with the fingers “hooking” the eyes, and it can dig into the eyes with the thumb. It’s effective at close range where extending your arm to generate striking power is impossible. Functional efficiency has always been a major principle of the battlefield variant of pankration that’s featured here. Defending yourself in any chaotic brawl requires reliable skills that will resolve a struggle as quickly as possible. Developing fast, powerful hand attacks — techniques that use closed fists and open hands — is crucial. Likewise, developing the intuition you need to apply them at the right time and to the right target is essential to success. A member of the Black Belt Hall of Fame, Jim Arvanitis has written 11 books about pankration. Regarded as the “father of modern pankration,” he’s spent his life rebuilding and systematizing the ancient combat sport of his Greek ancestors. For more information, visit jimarvanitis.com .

Larry Lam, a martial artist and stunt coordinator, discusses his background in kung fu and transition to taekwondo. He shares his experiences working with Pat Johnson and the evolution of his career from stuntman to fight coordinator and stunt coordinator. Larry also talks about the impact of technology on the industry and his upcoming projects. In the House of Nine Dragons segment, Larry answers rapid-fire questions about his favorite martial arts action stars and A-list stars who can do great martial arts. Larry Lam discusses his favorite martial arts movies, fantasy fights, and superpower skills in a conversation with George Chung. They cover topics such as the best old school and modern martial arts movies, choosing heroes for a zombie apocalypse, the most complicated martial arts fight in a movie, and casting the Magnificent Seven of martial arts. Takeaways Larry Lam's transition from kung fu to taekwondo shaped his career in the entertainment industry. Working with experienced stunt coordinators like Pat Johnson helped Larry develop his skills and understanding of the industry. The role of a stunt coordinator involves not only coordinating stunts but also managing safety, budgets, and other departments. Technology has greatly influenced the stunt industry, allowing for safer and more realistic stunts. Actors who can perform their own stunts, like Tom Cruise, bring a unique level of dedication and professionalism to their roles. Larry's favorite martial arts action stars include Scott Adkins and Donnie Yen. Larry Lam's favorite old school martial arts movie is Meals on Wheels with Jackie Chan and Benny Eukidus. Larry Lam's favorite modern martial arts movie is Flashpoint with Donnie Yen and Colin Chao. In a fantasy fight between Lee Byung-Han and Jason Momoa, Larry Lam chooses Lee Byung-Han. Larry Lam would choose Hakeem Austin, Bridget Riley, and Turbo from WMAC Masters as his heroes in a zombie apocalypse. The most complicated martial arts fight Larry Lam has witnessed in a movie is the fight between Donnie Yen and Jet Li in House of Flying Daggers. If Larry Lam had to choose a movie star to fight ninjas, he would choose Ryan Reynolds. Larry Lam would choose Ryan Reynolds' Deadpool sword skill as his superpower skill in fighting. Larry Lam declines to cast the Magnificent Seven of martial arts, citing the potential ego clashes among the stars. Chapters Early Training in Kung Fu and Transition to Taekwondo 06:00 Embracing Heritage and Transition to Entertainment Industry 09:00 Working with Pat Johnson and Transition to Fight Coordination 12:00 Working with Tom Cruise and Actors Performing Stunts 29:00 Upcoming Projects and Favorite Movies 38:00 House of Nine Dragons: Rapid Fire Questions 41:36 Best Old School Martial Arts Movie 42:56 Best Modern Martial Arts Movie 46:46 Choosing Heroes for a Zombie Apocalypse 48:08 Most Complicated Martial Arts Fight in a Movie 53:14 Casting the Magnificent Seven of Martial Arts WATCH THE FULL INTERVIEW BELOW

In the world of mixed martial arts (MMA), a new luminary has emerged, capturing the hearts of fans and the respect of opponents alike. Amanda Ribas, with her infectious smile and formidable skills inside the octagon, has rapidly ascended the ranks to become one of the most talked-about fighters in the sport. Born in Varginha, Brazil, Ribas was destined for greatness from a young age. The daughter of a martial arts instructor, she was introduced to the world of fighting early on, honing her skills in judo and Brazilian jiu-jitsu. Her transition to MMA was seamless, showcasing not only her grappling prowess but also an ever-improving striking game that has left opponents wary and fans excited for what’s next. Ribas made her professional debut in 2014 and quickly made a name for herself on the Brazilian circuit, showcasing a well-rounded skill set that promised she was a force to be reckoned with. However, it was her entry into the Ultimate Fighting Championship (UFC) that marked the beginning of her meteoric rise. With a combination of relentless pressure, technical acumen, and an ability to engage with fans outside of the cage, Ribas has become a favorite among MMA enthusiasts. Her UFC journey has been characterized by impressive victories, including a notable submission win against a top-ranked opponent that catapulted her into the global MMA consciousness. But it’s not just her victories inside the octagon that have fans talking; it’s her sportsmanship, dedication, and the sheer joy she brings to the sport that have truly set her apart. The anticipation is building for Ribas's next challenge, a highly anticipated bout against Rose Namajunas on Saturday, March 23. This fight is not just another entry in her impressive career; it's an opportunity to cement her status among the MMA elite. Namajunas, a formidable opponent with her own storied career, presents a significant challenge for Ribas. This matchup is expected to be a showcase of skill, strategy, and heart, as both fighters are known for their tenacity and dedication to the sport. Amanda Ribas's rise within the UFC is a narrative of perseverance and passion. Her standing within the top 10 of both the strawweight and flyweight divisions speaks volumes about her ability to compete at the highest level across multiple weight classes. Ribas's impact goes beyond her fight record. In a sport often dominated by trash talk and bravado, her positive attitude and humble approach have been refreshing. She’s become a role model for young fighters, proving that success can be achieved with hard work, respect, and a smile. With a skill set that continues to evolve and a personality that lights up the sport, she’s not just a fighter to watch; she’s a star that has already been born. The MMA world waits with bated breath to see just how high Ribas can climb, but one thing is certain: wherever she goes, she'll do it with a smile that’s as disarming as her armbar.

March is set to conclude with a bang for the women's flyweight division in the Ultimate Fighting Championship (UFC), featuring two significant matchups that could dramatically influence the title landscape. This comes as anticipation builds for the championship trilogy bout between current titleholder Alexa Grasso and former champ Valentina Shevchenko, following their roles as opposing coaches on the next season of The Ultimate Fighter. The action kicks off on March 23, with former strawweight champion Rose Namajunas taking on Brazil's grappling specialist Amanda Ribas. This bout marks a crucial opportunity for Namajunas, seeking momentum in the flyweight division after her debut setback against Manon Fiorot. Ribas, buoyed by a recent TKO victory and a Performance of the Night award, aims to solidify her standing in the division. The excitement continues on March 30 in Atlantic City, where France's kickboxing talent Manon Fiorot faces off against New Jersey's grappling prodigy Erin Blanchfield. Both fighters have amassed impressive undefeated records since joining the UFC, positioning themselves as formidable title challengers. Namajunas looks to rebound from her decision loss to Fiorot and a prior defeat that cost her the strawweight belt. Ribas, alternating wins in the flyweight and strawweight divisions, aims for a top 5 flyweight contender spot with a victory. Fiorot and Blanchfield's encounter is especially significant, with the winner poised to potentially challenge for the flyweight championship later this year. Their paths to this pivotal fight highlight their diverse skills and dominant performances inside the Octagon. As the women's flyweight division heats up, these matchups underscore the depth of talent and the dynamic rivalries shaping the future of the weight class, setting the stage for an enthralling year in the UFC.