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Elbow and Knee Mastery from Muay Thai

Male Muay Thai fighter performing a powerful elbow and knee striking pose against a dark background with title text reading Elbow and Knee Mastery from Muay Thai.
Muay Thai elbow and knee mastery demonstrated through dynamic striking posture, highlighting power, technique, and close-range effectiveness.

Muay Thai is known as “The Art of Eight Limbs,” and two of those limbs—the elbows and knees—are among the most feared weapons in all combat sports. For MMA fighters, mastering these close-range strikes can instantly elevate clinch work, counter-striking, and finishing ability. Elbows slice through guards, knees break posture, and both deliver devastating power from short distances.

This guide explains how to develop precision, timing, and confidence with Muay Thai elbows and knees, and how to adapt them for MMA environments like the cage, wall work, and grappling transitions.

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Top Protein Sources for Martial Artists

Female martial artist standing behind a selection of high-protein foods with title text reading Top Protein Sources for Martial Artists.
Top protein sources for martial artists, featuring high-quality foods that support recovery, strength, and performance.

Protein is the foundation of recovery, strength, and performance for martial artists. Whether you train MMA, Muay Thai, BJJ, or wrestling, your body relies on high-quality protein to repair muscle tissue, support endurance, and maintain a lean, powerful frame. But not all protein sources are equal — some fuel faster recovery, some provide more nutrients, and others keep calories lower for fighters trying to stay in a specific weight class.

This guide breaks down the top protein options for martial artists, how much protein fighters really need, and how to structure your intake for maximum performance and recovery.

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MMA: Build Explosive Core Strength

Male MMA athlete performing an explosive medicine ball rotational slam during a core power workout.
Explosive core training develops rotational power, balance, and stability for MMA performance.

Explosive core strength is one of the most important physical qualities for any MMA fighter. It fuels your power shots, supports balance during takedown exchanges, and helps you stabilize in chaotic scrambles. A strong, reactive core doesn’t just make you more athletic — it makes every technique you perform more efficient.

This guide breaks down what explosive core training truly means in MMA, why it matters, and the exact exercises and routines that build fight-ready power.

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MMA: Price Private Lessons Fairly

Male MMA coach teaching a one-on-one private training session in a gym, focusing on striking technique.
MMA coach guiding a student during a private training session, illustrating how to price lessons fairly while offering professional value.

If you’re a martial arts instructor or fighter stepping into the business side of coaching, one of the hardest questions to answer is:

“What should I charge for private lessons?”

Pricing isn’t just about numbers — it’s about value, positioning, and sustainability. Charging too little can devalue your time, while charging too much too soon might scare off students. Here’s how to find your balance and price your private MMA lessons fairly.

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Training With Family: Making It Work

Male MMA athlete training at home with his kids, doing light exercises together in a warm and motivating environment.
A father and his kids working out together at home, showing how family training builds fitness, balance, and connection.

Training for MMA or fitness goals can be demanding — early mornings, long sessions, and constant recovery routines. But what happens when you have a family who also needs your time and energy? Balancing training with family life is one of the toughest challenges for athletes and fitness enthusiasts alike. The good news? You can make it work — and even make it stronger.

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Weekly Workout Plan for Absolute Beginners

Female beginner MMA athlete doing a light workout and stretching in a gym with motivational focus.
Female MMA beginner performing a light gym workout, illustrating the foundation of a weekly training plan for new athletes.

Starting your MMA fitness journey doesn’t have to be intimidating. Whether you’ve never stepped into a gym before or you’re returning after a long break, this weekly plan will help you build strength, improve endurance, and prepare your body for future martial arts training — no previous experience required.

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The Early Days of the UFC: Rules, Chaos, and Change

Two male MMA fighters in an old-school octagon during an early UFC-style match with vintage lighting.
Two fighters face off in a dimly lit octagon, capturing the raw atmosphere and intensity of the early UFC era.

When Chaos Built a Legacy

Before the UFC became the global powerhouse it is today, it was something far more raw — and far more chaotic.

In the early 1990s, the Ultimate Fighting Championship wasn’t about flashy production or million-dollar paydays. It was about one question:
“Which martial art is the most effective?”

That simple idea gave birth to a movement that would forever change combat sports.

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Rituals Top Fighters Use to Focus

Female MMA fighter sitting quietly in a gym while wrapping her hands and preparing to train.
Female MMA fighter focusing before training by wrapping her hands, showing the mental rituals top fighters use to stay centered.

Why Rituals Matter in Fighting

Before the lights, the crowd, and the chaos of a fight — there’s silence.
That silence is where the best fighters sharpen their minds.

For elite MMA athletes, focus isn’t just natural — it’s trained. Many use rituals to get into the right mental space before they step into the cage. These habits are powerful tools that help control nerves, sharpen focus, and turn pressure into performance.

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Ankle Sprain Prevention and Rehab

Male MMA athlete performing ankle rehab and balance exercises in a gym with focused expression.
Male MMA fighter doing ankle rehab and stability training to prevent sprains and strengthen balance after injury.

Why Ankles Matter More Than You Think

Every kick, pivot, and takedown in MMA starts from the ground up.
Your ankles provide the stability and mobility that allow you to move with power and precision.

But because they’re constantly under stress, they’re also one of the most commonly injured areas in combat sports — especially during sparring, takedown attempts, or awkward landings.

An ankle sprain may seem minor, but without proper prevention and rehab, it can linger for months and affect balance, striking, and confidence in movement.

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Shin Guards: Fit, Protection, and Durability

Female MMA athlete adjusting her black shin guards in a gym before training.
Female MMA fighter preparing for training by adjusting her shin guards, highlighting the importance of proper fit and protection.

Why Shin Guards Matter

Whether you’re striking pads, sparring, or drilling kicks, shin guards are a fighter’s first line of defense.

They protect you from bruises, bone stress, and painful collisions — helping you train harder, longer, and safer.

But not all shin guards are created equal. The right pair should feel secure, protective, and durable without restricting movement.

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