Most traditional martial artists and mixed martial artists are searching for the latest and greatest techniques and methods to be the best they can be. Chances are you’re part of that group. Before you can do any advanced exercises, however, you need a stable and strong foundation. When building that foundation, you should focus on specific exercises that replicate your most frequent movements or that support those movements. There are many exercises you can do as a martial artist, but there are a few that are essential for optimising performance. Most of the time, people train bilaterally rather than specifically. To better understand that point, consider this question: What’s more beneficial — doing squats on one leg or on two legs? Squatting on one leg develops stability, balance and strength. Squatting on two legs does not; it builds strength only. The more strength you develop on two legs, the worse any pre-existing imbalance becomes. Running provides another example. As you run, you transfer power from left to right. If you are stronger on your right side and transfer force and speed to your weaker left side, you are downshifting, not upshifting. That means you’re unable to maintain the speed and force created by your right side when you transfer them to your left. It’s similar when kicking with your right leg versus your left leg. And when you jump on one leg. I’m not arguing that two-leg squats are bad. But you have to look at specificity first. A motorcycle has two tires. If the air in those tires is not equal, the bike loses performance. For a martial artist, two-leg squats are good, but single-leg squats are better. They will improve your strength, stability and power. In martial arts, you constantly transfer weight from left to right or vice versa — when you kick, punch, jump, etc. That’s why strength specificity is so important. On the subject of punching, pulls and presses provide another example. It’s great to work bilaterally, but punching is not bilateral. There are exercises you should do to develop your punches — for instance, renegade rows and plyometric pushups. These will help you develop the neuromuscular patterns you need for punching. Here are some exercises to incorporate into your strength routine for martial artists: Single-Leg Squat and Single-Leg Deadlift Single-leg training is great for developing not only strength but also stability and balance. If you want to be fast and explosive, you need stability. Practically all the time in martial arts and in life, you’re transferring motion from side to side. For instance, when you walk and run, you transfer force and weight from one foot to the other. When you kick, you need the stability and strength to stand on one leg first — this ensures that your kick is fast and powerful. Without stability while standing on one leg, you won’t have speed or power. Consider the act of jumping off a dock into a lake versus jumping off a canoe. Which one enables you to jump with more power — launching off the stable dock or the unstable canoe? Obviously, the answer is the dock. Renegade Rows and Plyometric Pushups Combining these two exercises will help with the neuromuscular programming you need for punching. Punching is not just a concentric motion, especially if you throw a series of punches. How you pull your arm back will dictate the speed with which you go forward. However, to load up your punch, your arm has to act like a coil spring so it can be explosive and powerful. Renegade rows and plyometric pushups are great exercises to accomplish this. Doing the renegade rows first primes the plyometric pushups for speed. It is called agonist and antagonist training. This type of training is great if you want to develop punching because it involves the exact motions of pulling and pressing movements . Nordic Hip Bridges Nordic Hip Bridges are a great exercise. They not only provide a significant amount of strength training for your hamstrings but also help prevent injury. If you do not like to deadlift, they can serve as a good substitute. There are many exercises you should be doing as a martial artist. However, there is only so much time in the day and so much energy in the human body — some of which you need for your martial arts training. The exercises mentioned here are great for developing your strength and building your foundation. Mixing unilateral with bilateral as described above will help you achieve your goals. If you’re interested in doing more to maximize your strength, speed and power, check out the book Instant Strength.

Arguably one of the most influential factors in sustainable weight loss throughout your life is your eating habits. Exercise, sleep, meal timing, supplements, etc., all play vital roles in the weight loss equation, but as nearly every dietitian will agree, you can eat far more calories more quickly than you can burn with an inadequate diet. Especially if you are planning to test your metal on the competition scene soon, keeping yourself in the best physical shape possible will be paramount. Many athletes cut far too much weight too soon and are left exhausted and depleted of vital energy when they need it most, on competition day…. don’t let that be you, and choose a wiser path forward in your eating habits. To aid in your efforts, below are a few weight loss tips from world champion grappling athletes to help guide you to a successful and sustainable diet plan for life. MAKE IT A HABIT, NOT A DIET “Make it a habit. The word “DIET” is often associated with a miserable time, an unpleasant consequence of losing weight, and shedding body fat. The key to successful and long-term weight loss is to disassociate ourselves from the word diet. Diet suggests something that is short-term. We should look to make better food choices instead of dieting. Make better food choices a habit, just like brushing your teeth every morning!” Eddie “The Magician” Ng, ONE FC Lightweight Superstar CLEAN AND HEALTHY FOOD “Eat clean and healthy foods 6 days a week. No fast foods, nothing too heavily processed, and no candy. One day a week, allow yourself to eat whatever you want. Some people call this a “cheat day.” The cheat day gives you a reward to focus on throughout the week and helps you maintain your discipline.” Herbert Burns, No-Gi Brazilian Jiu-Jitsu World Champion DIETS ARE NOT SUSTAINABLE “In my experience, “diets” don’t work. They may give you fast results, but they are short-term. “Diets” are not sustainable. You need to change your way of thinking about food. Make healthy, clean eating a lifestyle choice. Avoid heavily processed foods. Try to eat food that is as close to the original source as possible. Pay attention to how you feel and how your body functions when you eat healthily versus when you eat junk food.” Jake Butler, ONE FC Light Heavyweight Superstar HYDRATE YOURSELF, AVOID FAST FOOD, AND DON’T SKIP BREAKFAST “Always keep your body well hydrated and avoid fast foods. I believe that breakfast is one of the most important meals of the day, so don’t skip it. Make sure you balance your food plate with all of the necessary components like carbohydrates, proteins, nutrients, etc. Also, balance the quantity of each component based on what you are about to do. For example, take more carbohydrates before your training and consume more proteins after.” Bruno Pucci, No Gi Brazilian Jiu-Jitsu World Champion CONTROL YOUR PORTIONS “Control your portion size when you go out to eat. Usually, restaurants give you way more food than you need to be satisfied. Don’t feel obligated to eat everything. Eat slowly and stop eating when you feel satisfied, not when your plate is empty.” Namsaknoi Yudthagarngamtorn, 4 x Muay Thai World Champion EAT A LOT OF VEGETABLES “I recommend adding as many vegetables to your diet as possible. You can continue to consume the same quantity of food. Vegetables are lower in calories, packed with nutrition, and they will keep your metabolism firing!” Heath Sims, US Olympic Greco-Roman Wrestler   ACTIVE LIFESTYLE AND SENSIBLE EATING CHOICES “I don’t believe in strict diets. Adopt a healthy, active lifestyle and make sensible eating choices. It’s simple, and it is sustainable.” Irshaad Sayed, Muay Thai and Kickboxing World Champion DON’T SKIP MEALS “Don’t skip meals and never let yourself get too hungry. We usually make bad choices when we are most hungry. Eat 3 moderate-sized meals a day and have healthy snacks in between as necessary.” Chaowalith Jockey Gym, 3 x Muay Thai World Champion LOTS OF WATER AND VEGETABLES “Drink a lot of water and make vegetables the biggest portion of your meals. Eat a lot of vegetables at every meal. They will fill you up, provide your body with all the nutrients it needs, and help eliminate cravings for unhealthy foods.” Leandro Ataides, Brazilian Jiu-Jitsu World Champion FOCUS ON HEALTHY FOODS THAT YOU ENJOY EATING “Eat simple and clean foods. You don’t have to eat things that you don’t enjoy. Focus on the healthy foods that you enjoy eating and eat them often. After training, I like to eat pasta. It helps me recover, and it gives me great energy for the rest of the day. Everyone is different, but this is what works for me.” Leandro “Brodinho” Issa, Brazilian Jiu-Jitsu World Champion and UFC Fighter PLAN YOUR MEALS “Be prepared. Don’t wait until you are starving to find your food. When we are starving, we settle on unhealthy fast food choices. Plan your meals in advance. Always carry some healthy snacks with you in case you get hungry and don’t have access to healthy foods.” Orono Wor Petchpun, 3 x Muay Thai World Champion LOTS OF WATER, AND STAY AWAY FROM THE SUGARY STUFF “Drink a lot of water. Stay away from soft drinks, sodas, and sweet teas. On a daily basis, the only thing you should be drinking is water. If you need some flavor, try squeezing some fresh lemon juice into your water. You can occasionally mix in freshly squeezed juices or coconut water but stay away from the bottled stuff you see in convenience stores. Make sure it is fresh.” Yodsanan Sityodtong, WBA Boxing World Champion CHOOSE YOUR FOOD PROPERLY “Make better choices in what you eat. If you are unable to get all of your nutrients through food, add in some supplements and vitamins. I like a good multivitamin, fish oil, and a high-quality protein powder. I eat a lot of meat as well, but I make sure it is prepared correctly. For example, I eat grilled chicken as opposed to fried chicken or lean grilled beef as opposed to a cheeseburger.” Gamal Hassan, Brazilian Jiu-Jitsu National Champion If you are unsure where to start, Sophia McDermott, Australia’s first female Jiu-Jitsu black belt, offers an array of expert nutritional and fitness advice with her monthly online programs and workshops… you can check out everything she offers HERE and get yourself on the path to a healthier lifestyle today… see you on the mats soon!

Best known to MMA fans as the “Warmaster,” Josh Barnett is the youngest UFC heavyweight champion in the history of the league.  He is a celebrated veteran of mixed martial arts and has fought in such leagues as Pride Dream, Strike Force and Bellator and has had a successful pro wrestling career in the New Japan Pro Wrestling and TNA Wrestling. Today he continues to challenge himself with his Bloodsport promotion as well as competing in submission grappling and BJJ. Once dubbed the “baby faced assassin” he continues to thrill audiences both in and outside of the ring. Black Belt’s Tony Parrish talks with Josh about finding your path. “When One Door Closes Another One Opens” Watch the full interview HERE!

by Terry L. Wilson  Old-School Martial Artists Offer Advice for All Who Plan to Train for Life! Part 5: Brian Garrett In the United States alone, millions of people practice the martial arts. Each discipline — there are several hundred around the world — comes with a specific skill set that requires regular reinforcement. Unfortunately, life can get in the way and prevent us from training as often as we want in pursuit of that reinforcement. One of the most common reasons we miss workouts is an injury incurred during training. This is readily apparent to anyone older than 40. Eventually, the human body pays a price for the concussions, tweaked joints and broken bones that often accumulate over time. Black Belt wanted to know how veteran martial artists deal with careers filled with such damage. More importantly, we wanted to know how they have adjusted their training and teaching to account for those impediments. To that end, we spoke with four respected masters. To assist you in staying in fighting shape decades into your career, Black Belt Wellness & Performance Store has been intentionally curated by top experts in the field of medicine, health, and fitness along with key insights from former professional athletes and martial arts champions. Check it out here! Remember That As You Get Older, Your Stress Threshold Drops! Expert: Brian Garrett, DC Art : Taekwondo Just as America has its interstate highway system that connects cities, towns and rural locations, the human body has an intricate network of 7 trillion nerves that connect the brain, the spinal cord, the muscles and everything in between. The key to avoiding problems lies in keeping everything in good repair so nothing disrupts the body’s internal communication. Brian Garrett is a San Diego–based chiropractic kinesiologist and taekwondo black belt, and he’s fine-tuned that biological network in patients for more than 30 years. His job is to ensure all those parts are communicating so they can function properly. “It’s all about getting 100-percent proper function from the brain, body and muscles,” Garrett said. “The labyrinth of nerves traversing through the body is like a busy one-lane highway going north and another four-lane highway going south, so your body gets way more information because it needs to adapt.” According to reports from the American Institute of Stress, some 120,000 people die each year of stress-related causes. Just as stress that stems from a bad day at the office can build over time, stress that results from a training injury and the aftermath can become serious if left untreated, Garrett said. “If you are working out so hard that you are stressing yourself and not allowing time to recover, you are more likely to get injured — and as you age, you may never recover from that injury.” The No. 1 martial arts–related stress injury involves the hips, he added. “Years of high kicks [can] result in hip replacements that may have been preventable. Unfortunately, very few people look at the five ligaments of the hip to make sure they’re working properly. It’s the same with the pelvis’ ligaments and muscles; [people] don’t work on the six external rotators of the hip to ensure they’re aligned.” Garrett said that warming up before class and making a conscious effort to not overtrain during workouts are crucial elements of training for life. “When you’re young, handling 500 ‘units’ of stress isn’t a problem, but when you are older, your stress threshold goes down, and that’s when long-term problems can set in.” The knees are also the cause of frequent problems, he said. “Don’t be afraid to ice your knee after a workout. Swelling can set up scar tissue, and that shrinks over time, making it tighter and tighter in that joint. Preventative maintenance and common sense can add years to training and overall health as you age.” He encourages all martial artists to focus on prevention. “One of the problems in today’s world is that people believe that science and technology is better than the original equipment,” Garrett said. “I am here to tell you that just isn’t true.” During his career, he’s treated plenty of people who have had hip and knee replacements. Yes, such procedures can improve the quality of life of a person in pain, but he’s adamant that preventive maintenance is an infinitely superior approach.

When the Professional Fighters League ( PFL ) announced that they would be holding an off-shoot league that would feature fighters from Europe, the almost-immediate reaction was people pondering what region or continent would be on the horizon.  PFL Europe, as it would come to be known, held its inaugural season in 2023, which immediately became one of the highlights of the PFL’s landmark year. The four-event season, which featured the best fighters coming out of Europe, was indeed a massive success, and introduced the world to future household names like Dakota Ditcheva, Jakob Nedoh, Simeon Powell, and even Cedric Doumbe.  With PFL Europe’s success, the PFL has found itself a blueprint for what to do with future off-shoot regional and continental leagues as they build towards the vision of creating The Champions League of MMA.  With that, the question now is, where will the PFL head to next?  Following the massive signing of heavyweight king Francis Ngannou – which was also one of the PFL’s biggest moments of 2023 – it was made clear that the PFL already has Africa in its sights, and with good reason. Africa, for one, has become a fast-rising hotdbed for MMA talent, with the likes of Ngannou, Kamaru Usman, Israel Adesanya, Manel Kape, and others. Ngannou is set to be PFL Africa’s chairman, and while there’s no specific timetable yet, this is certainly one of the leagues to watch out for.  What was recently announced for 2024 however, is PFL (MENA) Middle East and North Africa, which is expected to hold events in key markets such as Qatar and Saudi Arabia. The Middle East has also become a steady-rising source of MMA talent, with a number of big names like Jordan’s Jarrah Al-Silawi and Saudi’s Abdullah Al-Qahtani carrying the Middle Eastern flag into the SmartCage.  Another obvious choice for a regional league would be Asia. Asia, which is widely regarded as the spiritual home of martial arts, is one of the biggest markets for MMA, with countries like Japan, China, Thailand, the Philippines, and South Korea all being home to some of the best fighters and the best fans in the world. PFL Asia would definitely open the door for a number of talents to break into the global stage.  Talking about places that produce world class fighters, it’s hard not to mention Russia, and PFL Russia would definitely be a major piece of the MMA Champions League puzzle. In each of the PFL’s five seasons, there has been a Russian in the finals, and there have been three Russian fighters to become PFL champion, including two-time titleholder Magomed Magomedkerimov. To round out the list of potential PFL regions of interest, PFL Latin America would be a no-brainer. Countries like Brazil and Mexico have rich combat sports histories, and a spin-off league featuring talents from those countries would be a massive ace for the PFL.  Wherever the PFL ends up going next, it’s almost certain that there would be success, and ‘MMA’s Champions League’ will be one step closer to becoming a reality.

Who is the top female martial arts movie star? With martial arts films finding a resurgence in the last year, we are looking to our all-time favorite female martial art movie stars. Some of these women are living masters and former world champions in martial arts, while others just play the part. Regardless of their background, these kick-ass women have created some of the most iconic moments in martial arts cinema. 1.Michelle Yeoh – The 2023 Oscar-winner for best actress is known for her graceful martial arts moves. Yeoh is a Malaysian actress and former Miss Malaysia has starred in numerous action-packed movies, including Crouching Tiger, Hidden Dragon , Supercop, and, of course, Everything Everywhere All at Once . 2.Zhang Ziyi - Chinese actress Zhang Ziyi has made a name for herself in martial arts films like Hero and House of Flying Daggers . Her graceful moves and intense performances have made her a fan favorite in the genre. 3.Cynthia Rothrock - Dubbed the "Queen of Martial Arts," Cynthia Rothrock is a former world champion in martial arts and has starred in over 50 action films. She is known for her impressive fighting skills and her roles in movies like China O'Brien and Lady Dragon . Check out Cynthia Rothrock hosting Black Belt Theater 4.Angela Mao - Known for her roles in classic kung fu movies like Enter the Dragon and Lady Whirlwind , Angela Mao is a martial arts legend. She has trained in various forms of martial arts, including taekwondo and karate, and has inspired a generation of female martial artists. Watch Angela Mao in Devil’s Dynamite here ! 5.Jeeja Yanin - Dubbed the "Female Tony Jaa," Jeeja Yanin is a Thai actress and martial artist known for her incredible stunts and action sequences. She has starred in films like Chocolate and Raging Phoenix and is considered one of the top female martial artists in the world. 6.Cynthia Khan - Another Hong Kong actress known for her martial arts skills, Cynthia Khan has starred in films like In the Line of Duty 4 and Yes, Madam! Her fast-paced fight scenes and impressive skills have made her a fan favorite in the genre. 7.Moon Lee - One of the top action stars of the 80s and 90s, Moon Lee starred in over 80 movies and was known for her high-flying kicks and impressive fight choreography. She has been compared to Jackie Chan in terms of her stunt work and has inspired many female martial artists. 8.Pam Grier - Known for her tough, no-nonsense roles in films like Coffy and Foxy Brown , Pam Grier is a martial arts icon. Though not trained in martial arts herself, her characters were often skilled fighters who could hold their own in a fight. That’s our list. Did your favorite make the cut? Check out some of their most legendary movies on Black Belt+ Black Belt+ biggest martial arts digital platform in history. The platform includes thousands of remastered instructional videos, martial arts movies, documentaries, and, of course, digital issues and articles from the iconic Black Belt Magazine . The new app is available on iOS and Android mobile devices and tablets. Or download and subscribe directly from Black Belt at plus.blackbeltmag.com.

UFC 296: T-Mobile Arena, Las Vegas | Dec 16, 2023 The Ultimate Fighting Championship is set to close out 2023 with one of the most anticipated events of the year, UFC 296. On December 16, the T-Mobile Arena will host an electrifying night of fights, headlined by a welterweight title clash between champion Leon Edwards and the formidable challenger Colby Covington. The co-main event promises to keep fans on the edge of their seats as Alexandre Pantoja and Brandon Royval battle it out for the flyweight title. The intensity ramps up with a welterweight bout featuring the undefeated Shavkat Rakhmonov taking on the striking specialist, Stephen “Wonderboy” Thompson. Adding to the main card, fan-favorite Tony Ferguson will face off against rising star Paddy Pimblett in what is expected to be a riveting lightweight bout. Rounding out the main card, Vicente Luque will go toe-to-toe with Ian Garry in a fight that is sure to showcase the depth of talent in the welterweight division. As we inch closer to the event, let's delve into some interesting data about the fighters featured on the main card: Leon Edwards steps into the octagon with an impressive record and the determination to defend his welterweight title against the always controversial and highly skilled Colby Covington . Alexandre Pantoja and Brandon Royval come into their flyweight title bout with a history of spectacular finishes, promising a co-main event that could end at any moment. Shavkat Rakhmonov enters the fight with an undefeated record, facing a veteran in Stephen Thompson , known for his unique karate style and dynamic striking. The lightweight bout features Tony Ferguson , a former interim champion with a reputation for his cardio and unorthodox style, versus Paddy Pimblett , whose charisma and finishing ability have quickly made him a fan favorite. The prelims are just as stacked, with notable fighters like Josh Emmett , Irene Aldana , and Cody Garbrandt all looking to make a statement. UFC 296 is not just the last event of the year; it's a celebration of the sport, showcasing the very best of mixed martial arts with a fight card that is absolutely stacked from top to bottom. As the fighters prepare to enter the octagon, fans around the world are marking their calendars for what promises to be an unforgettable night in Las Vegas. Here is the Full Fight Card Main Card Leon Edwards vs Colby Covington Main Event | Welterweight Title Bout Alexandre Pantoja vs Brandon Royval Co Main Event | Flyweight Title Bout Shavkat Rakhmonov vs Stephen Thompson Welterweight Bout Tony Ferguson faces Paddy Pimblett Lightweight Bout Prelims Card Josh Emmett vs Giga Chikadze [Featherweight Bout] Irene Aldana vs Karol Rosa [Women Bantamweight] Cody Garbrandt vs Brian Kelleher [Bantamweight] Casey O'Neill vs Ariane Lipski [Women Flyweight] Early Prelims Alonzo Menifield vs Dustin Jacoby [Light Heavyweight] Martin Buday vs Shamil Gaziev [Heavyweight] Tagir Ulanbekov vs Cody Durden [Flyweight] Randy Brown vs Muslim Salikhov [Welterweight]

ONE 165: Rodtang vs. Takeru is getting loaded with intriguing martial arts contests for Sunday, January 28. On Monday, ONE Championship announced four additions to the card that will have the Ariake Arena in Tokyo, Japan, rocking with excitement. Here is a preview to ONE 165 Two strawweight bouts will give four top contenders a chance to make their best case for being next in line for a shot at the ONE Strawweight MMA World Championship. #2-ranked contender Bokang Masunyane will meet unbeaten Keito Yamakita before #3-ranked Hiroba Minowa goes toe-to-toe with #4-ranked Gustavo Balart. The two strawweight bouts are a perfect showcase for the exciting division and could give way to creating the next title challenger. Contenders will also take to the ring in the flyweight division. #2-ranked flyweight MMA contender Danny Kingad will square off against #4-ranked Yuya Wakamatsu. After a brief setback in 2022, Wakamatsu got back in the win column in a big way this past July with a TKO win over Xie Wei. But toppling Kingad could prove difficult after the Filipino’s impressive showing against Eko Roni Saputra in February. The two contenders will try to impress and put ONE Flyweight MMA World Champion Demetrious Johnson on notice. In the fourth bout made official by the promotion, atomweight warriors Itsuki Hirata and Ayaka Miura will try to show out in front of their home crowd to position themselves as threats to ONE Atomweight MMA World Champion Stamp Fairtex. Miura is coming off an impressive win over Meng Bo at ONE Fight Night 16. However, Hirata is hoping to steal her thunder and get back in the win column to rejoin the title chase. ONE 165 will air live from Tokyo, Japan, on Sunday, January 28.

To celebrate the GOAT, you can watch this classics here on Black Belt+ Here are our two favorites. First is Return of the Dragon: “Return of the Dragon” also known as “The Way of the Dragon” is a 1972 Hong Kong martial arts action-comedy film written, co-produced, directed by and starring Bruce Lee . The film co-stars Nora Miao , Robert Wall , Wei Ping-ou , and Chuck Norris —launching Norris into his own super stardom. The scope of the set is huge, and by huge we mean colossal, as in the major fight scene is set at the Colosseum in Rome. Simply iconic. Also, watch The Chinese Connection “The Chinese Connection" might be the ultimate martial arts movie from the ultimate martial arts superstar Bruce Lee. This 1972 classic delivered the iconic line “you killed my teacher” and introduced the nunchuck to the world. The original name of the movie was “Fist of Fury , ” then released in America as “Chinese Connection.” But Bruce Lee had another movie called “Fist of Fury” so to avoid confusion they called that movie “The Big Boss”…confused yet? Don’t worry. Just follow the link to watch this legendary movie of many names!

On Tuesday, ONE Championship added another stellar title bout to the star-studded ONE 166: Qatar lineup. The ONE Featherweight MMA World Championship will be unified when Tang Kai meets Thanh Le for their highly-anticipated rematch on March 1. Le stormed to the title when he arrived in ONE with knockout after knockout. His highlight-reel finishes wowed audiences and made him the featherweight king. While the Vietnamese-American stood atop the mountain, Tang was on his way up the ranks with his own exciting highlights, setting the stage for their August 2022 showdown. The Chinese athlete pushed Le for five rounds, and when the final bell sounded, he did just enough to edge the champion on the scorecards to become China’s first-ever male MMA World Champion. However, injuries have prevented him from defending the belt. While Tang was on the sidelines, Le reassumed the throne as the ONE Interim Featherweight MMA World Champion with a swift submission over Ilya Freymanov at ONE Fight Night 15. In his post-match interview, Le was quick to put Tang on notice for the unification bout. The proud Louisianan wants to get that win back and prove he is the best featherweight in the world. After five incredible rounds in their first battle, the rematch between Tang and Le is guaranteed to be another barnburner. It is an outstanding matchup that joins the growing ONE 166 card, featuring title rematches of Reinier De Ridder vs. Anatoly Malykhin and Jarred Brooks vs. Joshua Pacio. ONE 166: Qatar airs live from the Lusail Sports Arena on Friday, March 1. More bouts will be announced in the coming weeks.

Best known to MMA fans as the “Warmaster,” Josh Barnett is the youngest UFC heavyweight champion in the history of the league.  He is a celebrated veteran of mixed martial arts and has fought in such leagues as Pride Dream, Strikeforce and Bellator and has had a successful pro wrestling career in the New Japan Pro Wrestling and TNA Wrestling. Today he continues to challenge himself with his Bloodsport promotion as well as competing in submission grappling and BJJ. Once dubbed the “baby faced assassin” he continues to thrill audiences both in and outside of the ring. Black Belt’s Tony Parrish talks with Josh about finding your path, the early days of UFC, wrestling in Japan, his teachers, and his current projects. Highlights 7:17-10:01 From a passion to play football to a journey to find martial arts and from traditional karate training to becoming the UFC’s youngest heavyweight champion. 11:51-13:46 How his old school blood and guts karate training under Jim Harrison, helped pave the way for him to be a champion. 22:42-25:27 He talks about the difference between Catch Wrestling and BJJ 41:11- 42:03 Josh Barnet shares his secret pre-fight playlist of music for inspired violence. For more on Josh Barnett, visit: https://www.joshbarnett.com/ instagram.com/joshlbarnett

ONE Championship  delivered endless martial arts excitement in 2023. Its elite roster of striking talent also delivered a vast amount of highlight-reel knockouts during the past 12 months. At year’s end, the promotion revealed its end-of-year awards for knockouts across kickboxing, MMA, and Muay Thai. Here are the 2023 Knockouts of the Year from ONE Championship. Unsurprisingly, the Muay Thai KO of the Year went to Jonathan Haggerty for his shocking first-round knockout win over Nong-O Hama at ONE Fight Night 9. After two knockdowns that put the fan’s jaws on the floor, the Brit finished off his work with a final right hand that put Nong-O face down on the mat. The win made Haggerty the ONE Bantamweight Muay Thai World Champion, but he would not be done claiming gold as he won the vacant kickboxing crown against Fabricio Andrade at ONE Fight Night 16. For its MMA KO of the Year, ONE awarded it to Stamp Fairtex. The Thai superstar thrilled the U.S. audience in her American debut at ONE Fight Night 10 in December with a second-round body shot KO over Alyse Anderson. Stamp, who would win the ONE Atomweight MMA World Championship later in the year, crumpled Anderson with a picture-perfect kick to the liver. For the Kickboxing KO of the Year, Superbon Singha Mawynn claimed the year-end award with his technical masterpiece against Tayfun Ozcan. At ONE Fight Night 11, attempted to break Superbon with pressure. However, the Thai star countered with a left high kick that knocked Ozcan out cold before he even hit the canvas. Ozcan had no way to defend what was coming, and Superbon returned in the win column in a memorable fashion. The three knockouts exemplified how exciting ONE action has been over the past year. After a thrilling year, 2024 looks to bring even more excitement to the global audience with massive events such as ONE 165 and ONE 166 in the first quarter of 2024.