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The North-South choke is a highly effective submission technique in Brazilian Jiu-Jitsu (BJJ) applied from the North-South position. This position, while sometimes considered a transitional one, offers a direct path to this potent choke.

Position:

·         In North-South, one practitioner establishes a dominant position on top of the other, facing their opponent's head and chest, essentially perpendicular to them. The attacker's torso is aligned with the opponent's, maximizing control and pressure. This positioning is crucial, as it allows the attacker to isolate the opponent's head and neck, limiting their escape options and setting the stage for the choke. The North-South position can be achieved from various transitions, such as failed kimura attempts, transitions from side control, or even as a surprise attack from a scramble.

Choke Mechanics:

·         The attacker encircles the opponent's neck with one arm, reaching deeply to secure a firm grip. This arm becomes the primary tool…

The body shot shovel punch is a powerful and often devastating punch in boxing and Muay Thai that targets the opponent's body, typically the liver or solar plexus.1 It's a hybrid technique that falls somewhere between a hook and an uppercut.2 Here's a breakdown of its key characteristics:

Technique and Mechanics:

• Angle: Unlike a traditional hook that comes in a horizontal arc or an uppercut that travels vertically, the shovel punch is thrown at a 45-degree angle, digging upwards and inwards into the opponent's side.3 This unique angle makes it harder to see and defend against.4

• Target: The primary target is usually the liver, located on the right side of the body (from the receiver's perspective), just below the rib cage.5 A well-placed liver shot can cause intense pain, temporarily paralyze the opponent, and even lead to a knockout due to the disruption of blood flow. It can also target the solar plexus, another vulnerable area in…

The overhand punch, also known as an overcut or drop punch, is a semi-circular and vertical punch typically thrown with the rear hand. It's a powerful strike that comes over the top of an opponent's guard, often used when they are bobbing, slipping, or when trying to close a longer distance.

Here's a breakdown of what characterizes an overhand punch:

Key Characteristics:

• Trajectory: Unlike straight punches (jab and cross) that travel in a linear path, the overhand punch follows an arcing or looping trajectory that goes over the opponent's lead hand and guard. It often comes down at a more vertical angle.

• Power Generation: The power behind an overhand punch comes significantly from the rotation of the hips and shoulders, and the transfer of weight from the back leg to the front. It's a full-body movement, similar to throwing a baseball.3

The Kimura lock, also known as the double wristlock, is a powerful submission hold in Brazilian Jiu-Jitsu (BJJ).1 It's a versatile technique that can be applied from various positions, making it a valuable tool in any grappler's arsenal.2 Here's a breakdown:

What is the Kimura?

• The Kimura is a submission hold that primarily targets the shoulder joint. It can also put pressure on the elbow joint.3

• It involves a "figure-four" grip, where you control your opponent's arm by grabbing their wrist and then securing it with your other hand.

This workout focuses on high-intensity intervals to improve cardiovascular fitness, power, and endurance – key components for success in Mixed Martial Arts (MMA).  

Key Benefits:

• Improved Cardiovascular Fitness: Develops the ability to work at high intensities for extended periods, crucial for handling the demands of MMA rounds.  

• Increased Power Output: Boosts explosive power and strength, essential for explosive movements like takedowns, strikes, and grappling exchanges.

• Enhanced Endurance: Improves lactic acid tolerance, allowing you to maintain a high level of performance despite fatigue.

The Von Flue choke is a submission hold in Brazilian Jiu-Jitsu (BJJ) that is primarily used as a counter to the guillotine choke. It's named after Jason Von Flue, a former UFC fighter who popularized the technique.  

Here's how to perform the Von Flue choke:

1. Guillotine Defense: The Von Flue often arises from a defensive position against a guillotine choke. When your opponent attempts a guillotine, instead of immediately defending, you can try to transition into the Von Flue.

2. Posture and Control: As your opponent attempts the guillotine, work to maintain good posture and control over their head and neck.

3. Counter-Movement: While still maintaining control, you'll want to shift your body weight and position to counter the guillotine. This often involves moving to the side opposite of where your opponent is applying the guillotine pressure.