Archive for the ‘MMA’ Category

Big few weeks for Scramblers!

by Matt M ~ posted May 18th, 2016


In what could be called one of the best female MMA matches of all time and a definite candidate for fight of the year, Scrambler Mei Yamaguchi took on Angela Lee in a back and forth match that ended in a decision win for Lee. If you haven’t seen it yet, you can watch the whole fight below and you definitely should. Mei is sporting a custom Scramble sports bra and vt shorts in our duckprint camo.



Ronnie Mann defeated a tough opponent in Graham ‘Afterburner’ Turner at BAMMA 25 coming by way of an outstanding knockout in the 1st Round. Ronnie is a black belt under Braulio Estima and with this win, advances his MMA record to 25-8.

Matt Hallam defeated Alexander Bergman via TKO in the first round. Training out of London Shootfighters alongside his longtime training partner Judo Jimmy Wallhead, Matt now advances his MMA record to 6-2. Matt is wearing our Real vale tudo shorts.

In the main event of Invicta FC 17, Scrambler Colleen Schneider fought a hard, 5 round fight for the bantamweight title against the reigning champion, Tonya Evinger, but unfortunately lost via a decision.

Massive congratulations to Scramble fan Angela Hill on winning the Invicta FC strawweight title after defeating erstwhile champion Livia Renata Souza by split decision. Angela is a big fan of our sushi spats!


Tom Hardy Spotted in Scramble

by Matt - Scramble ~ posted October 30th, 2015

British actor Tom Hardy, famous for playing a load of flippin’ nutcases including Bane and Bronson, wore Scramble at a recent launch party for Triumph Motorcycles.

There were many high fives exchanged around Scramble HQ.

He’s wearing the Strong Beard t-shirt, which you can find here.



[VIDEO] Vice Japan – Do the Muscle! (Ladies try MMA in Japan)

by Matt - Scramble ~ posted October 29th, 2015

Vice Japan has been pumping out some really good content, if that’s your kind of thing.

The latest is Do the Muscle, where our friend Abe-sensei of AACC in Tokyo takes a couple of ladies under his wing and teaches them the benefits of combat sports training.

It’s great for JMMA nerds like me.

Check the YouTube channel for the full playlist, I will leave the Yamamoto Kid video here…


Lactate based GPP Circuits

by William Wayland ~ posted August 9th, 2015

Its not sexy but we all need GPP in our lives, often diving straight into a heavy strength training program especially after a serious competition season can wear on you scrambler. Ease yourself in and expand your base ready for your ‘offseason’.

Continuing from last week posts Aerobic GPP the next phase is Lactate based EDT training based on Cal Dietz GPP method which I’ve been experimenting with for a little while. After the aerobic phase we have hopefully built a base of general aerobic fitness. The intention is now to build lactate specific qualities but locally for improved sprint ability but also tax the body globally for continued aerobic training effect. Cal talks about this here starting at about 40 mins.  This part of a six week plan Aerobic, Lactic and Alactic. Let me just warn you this is HARD really hard. Most the athlete I’ve used this with have found it very difficult in the last minute. Don’t be a hero and ignore the listed loading. Do the work, like Dietz says this about being able to train harder and increase volume for when the heavier stuff comes.

Sample Session – Used with athletes below

 Bench and Ring Row – 5 Mins 10 rep each alternating (35-45% of 1RM)

  • 5 Mins mobility. Band Pull apart/spiderman with reach/Six Point Zenith

Right Leg and Left leg Step-up 5 Mins 10 rep each alternating (35-45%)

  • 5 Mins mobility. Band dislocation/Alternating half pigeon/half kneeling press (light)

Close Grip Push-up, Barbell Curl and OH sit-up 5 Mins 10 rep each alternating (35-45%)

  • Foam Rolling, band based stretching, iso holds.

In the video’s below MMA fighter Matt Hughes is going as quickly as possible will look to speed up over the next 2 weeks EDT style aiming for 2-3 sessions a week.

Bench and Ring Row 

Right Leg and Left leg Step-up

This is an ongoing series of blog posts from William Wayland of Powering Through, who works with UFC, Cagewarriors and other high level combat athletes based in Chelmsford, UK. Facebook

[VIDEO]Catch Wrestling Exhibition Match

by Matt - Scramble ~ posted July 22nd, 2015

Personally, I think the revival of interest in Catch Wrestling is one of the best things to happen to grappling recently.

Here’s Colleen Schneider going at it with Shayna Baszler at the recent Jiu Jitsu in the Park, with Josh Barnett refereeing.





Scramble x Newaza.

Neck Training

by William Wayland ~ posted July 1st, 2015

This post was inspired after scrambles very own Matt Benyon asked me about neck training, very over due heres a few video’s I like and some rational behind good neck training.

Neck training often winds up being an after thought or a peripheral to squatting and dead-lifting. In contact sports however it may be as important as everything else.

A thick neck and cauliflower ears are often the hall marks of a top wrestler or grappler. Not only does it look gnarly but it also serves a functional purpose. Contact sports athletes need strong necks as “increasing athletes’ neck strength and reducing unanticipated impacts may decrease the risk of concussion associated with sport participation” . Additionally a strong jaw and solid clench can also limit trauma having the ability to bite down or clench on a mouthpiece with force prior to a collision to also limit concussion. There is some evidence also that tired neck muscle can effect locomotion and coordination so having a stronger more fatigue resistant neck musculature may make a difference. For more on this I suggest you checkout Mike Gittlesons neck training article for the NCAA here.

I’ve listed below a few favourite neck exercises that are really easy to implement either with a band a partner or a med ball, no goofy head harnesses honest! We often perform our neck exercises at the end of sessions. It does stand to reason however that if you have had a serious neck injury in the past consult with a physio or doctor before trying this stuff out!

With a Partner

With a Band

With a Swiss Ball

This is an ongoing series of blog posts from guest blogger and Strength & Conditioning coach William Wayland of Powering Through, who works with UFC, Cagewarriors and other high level combat athletes based in Chelmsford, UK. Facebook

Classic S&C Mistakes made by grapplers and MMA fighters

by William Wayland ~ posted May 27th, 2015

On your quest to supplement your BJJ and MMA with strength and conditioning for a stronger, better and healthier version of yourself you will find pitfalls and missteps along the way. However years of experience from strength coaches and athletes can help you in avoid all too common mistakes when it comes to strength and conditioning.

Copying ‘famous’ athletes training program or workouts.

Many athletes share clips on instagram and facebook of what they are doing which is a great insight and often very interesting. Much is made of the workouts of George St Pierre, Rhonda Rousey, Gabi Garcia or Andre Galvo they get a ton of re-shares on social media. But before you breakout the rings and Bulgarian bags consider that these instances, these brief glimpses into someone else’s training are merely snap shots. We have no context for the conditions that have led them to that particular exercise or work out. They key point is here is that you need a program that meets YOUR needs.

Following popular powerlifting programs

When many often set off on their quest for a good strength program they’ll often take to the internet. After a quick google you’ll probably wind up with a ton of recommendations. But more often than not you’ll find a powerlifting inspired lifting routine. Don’t get me wrong some of the more popular powerlifting ebook routines has been responsible for helping people get really strong and make consistent results. However the key flaw is in the intent of they programs, they are for getting better at the powerlifts. Regularly heavy lifting is extremely neurologically demanding and past a point yields diminishing returns (see point 4!). A program like this often won’t take in to account just how draining a full schedule of MMA or grappling practice can be. Lack of variability in intensity fails to account for those type of situations. You may end up getting hurt and no body wants that!

Listening to functional movement guru’s

Biggest driver of strength gain is progressive loading and you won’t find that in a yoga class or from swinging an expensive kettle bell in the shape of a skull. The notion of functional movement seems appealing as it creates a false dichotomy, the idea that anything else (usually some method they don’t like) is some how non-functional.  Often these people speak is flowery anatomical terms which sound pretty convincing and talk about neurophysiology of movement using nebulous concepts or confusing jargon, they are Depak Chopra’s of fitness. They also often violate basic strength training principles, such as progressive overload or argue for over emphasis on stability type training despite the efficacy for such training for healthy athletes not holding up under scrutiny. My other suspicion is that this stuff is the preserve of people who have never really learned to lift properly in the first place. Step off the bosu ball, put down your soy latte and go learn to front squat. If you are dysfunctional see a physio or a decent strength coach.

More is better blues

At over 2.5 x BW I don’t think Arnold Allen needs more Deadlift in his life

I love this term  and it relates to some extent the previous points, S&C super coach Vern Gambetta summed it up in a short blog post “Volume is a seductive trap. At younger training ages virtually anything an athlete does will make them better. The more they do, the better they get – up to a point. That point is something we recognize as the point of diminishing returns. But despite the diminishing returns it is very tempting to continue on that path because that is what got them to that point. This is where the more is better blues occurs in the form of stagnation, performance plateaus or injury. Now what? More is not better, better is better. The emphasis must shift to quality training and perfect effort.” As you adapt training emphasis must change, see how strong is strong enough? post from earlier this month.

This is an ongoing series of blog posts from guest blogger and Strength & Conditioning coach William Wayland of Powering Through, who works with UFC, Cagewarriors and other high level combat athletes based in Chelmsford, UK. Facebook

Rad Rollers are now in stock!

by Matt - Scramble ~ posted April 7th, 2015

The story of how we came to stock the Rad Roller range is a simple one.

In my daily life I am constantly battling sore muscles, either from jiu jitsu or from using the computer all day.

I had seen a post from Sally Arsenault on Facebook mentioning her review of the Rad Muscle Flushing Kit, which is a combination of the Rad Helix and Rad Rod.

I bought it, had it sent from the US to the UK, and started using it. It was literally the best tool I’ve ever used for this kind of thing. The Rad Rod is perfect for stripping away the points of tension not only in my muscles but also in the parts where the tendons and ligaments attach to the bone, which can get very sore for me. The Rad Helix was like a foam roller on steroids, able to get much deeper into my back than my regular foam roller.

I took the kit to the dojo, using it to roll out after class. Everyone wanted a go, and the universal response was that they were amazing bits of kit.

A few emails later, and we at Scramble can now proudly call ourselves stockists of Rad Rollers.

By putting more than one Rad Roller item in your cart, you’ll automatically unlock 10% off the total of your order.


So if you’re in the UK / Europe and you want to get your hands on some Rad Rollers, follow these links.

RAD Block - use for storing your RAD Rollers, and also allowing your more versatility in applying them

RAD Helix - It’s like a foam roller only a hundred times better.

RAD Rod - A myofascial release / muscle stripper that has to be tried to be believed.

RAD Roller - The original Rad Roller, perfect for relieving tight knots of muscle.

RAD Rounds - For extra targeted relief of knots wherever they are on your body.


Videos on using Rad Roller products

Avoiding ACL injuries in female grapplers and MMA fighters.

by William Wayland ~ posted April 5th, 2015

“Female athletes endure two to eight times more anterior cruciate ligament, or ACL, injuries than their male counterparts”

This quote is from a University of Akron study and doesn’t bode well for female athletes who apparently are at much greater risk than their male training partners of ACL injuries. Hopefully it does come as a message to take better care of your knees and approach injury prevention in the right way. Athletes such as Ronda Rousey, Julianna Pena, Zoila Gurgel, Cat Zingano have all suffered with ACL injuries at some point in their training careers. It also seems many in the female BJJ Blogosphere have also been hit with this particular injury, blogging about post op rehab in the process. And I am sure many of you reading this have ACL Injury stories too!

We are getting closer to finding an answer to what cause this apparent predisposition towards ACL tears in female athletes. Be it laxity, physiological, structural, but the main cause  in increasingly looks like the culprit being hormonal changes.  One recent study finding that “rise in estrogen during the follicular phase decreases lysyl oxidase activity in our engineered ligament model and if this occurs in vivo may decrease the stiffness of ligaments and contribute to the elevated rate of ACL rupture in women.”

With this hormonal joint laxity is the combined risk that comes with larger Q angles. Q angle is the angle at which the femur meets the tiba, in men the femur points largely straight down, in women it often points inwards. This can cause knee tracking issues and instability at the knees. Q angle is what causes nasty valgus collapse (inward caving of the knee) you sometimes see when people squat. According to Bret Contreras “proportionately wider hips, increased Q-angles, diminished hip strength, and in my opinion from being taught to “sit like a lady” (along with reinforcing that movement pattern repeatedly throughout their lives).” Stands to reason that many of the injuries I see are caused in scrambles and or during standing phases when risk of traumatic forces are at their highest.

Be able to make the Shapes for your sport

We are seeing an over swing towards mobility work at the moment which isn’t helping the situation. The female grappler is actively encouraged to get into activities like yoga, which can dis-inhibit protective mechanisms that provide protection again injuries that result from sudden force absorption. people are spending 20-30 minutes mobility work for joints that may not need it. If you play a combat sport consider which joints you mobilise carefully, make it flexible enough to make the shapes you need to for your sport (Comfort being stacked or throwing a de la riva) any more than this and your risk for injury gets higher.

My counter to some of these issues would be get strong, get stable.

Stop Stretching Your Hamstrings! And make them stronger

Martial artists have been stretching the heck out of their hamstrings since forever! And changing a culture of stretching is difficult when it is so ingrained. You have to ask the question “I may have range of motion, but am I strong with in that range of motion?”  What we want is hamstrings that are long ‘enough’ but also strong ‘enough’.

Eccentric strength and injury prevention are now being seen as a key component of training programs. Eccentric strength is the ability of muscle to yield under load, which makes the muscle more capable of absorbing force. You are basically teaching yourself to better apply the brakes. This is why eccentric posterior chain and hamstring work is such a crucial to prevention knee injuries. Below are a few exercise I regularly use with my clients. RDL’s, Zercher GM’s, Ball Curls and Nordic Curls all being great choices for hamstring strength.

Of particular note is the Nordic Hamstring curl or the Ghetto GHR which is increasingly seeing a lot of love in injury prevention programs. Mainly due to more research showing eccentric hamstring training have a huge effect on injury prevention.  Increasing strength of the hamstring muscles helps stabilized the knee by providing “backward” forces on the lower leg. The distal hamstrings help protect the ACL from being stretched and ruptured as the quadriceps muscles contract and pull the tibia forward (knee extension). For more on hamstring stiffness and ACL injuries check out Brian Schiff’s excellent blog post on the topic.

Ghetto GHR or partner nordic curl below shows, how simple it is to do and requires almost no equipment. Pretty simple to break out on the mats!

As more female athletes take up MMA and BJJ professionally and recreationally the rate of ACL injuries could well spike. Participation in a combat sports can be rough on the joints as we all know. Its the Job of the coach and the athlete to take steps to minimise risk.

This is an ongoing series of blog posts from guest blogger and Strength & Conditioning coach William Wayland of Powering Through, who works with UFC, Cagewarriors and other high level combat athletes based in Chelmsford, UK. Facebook

[VIDEO] Vice Japan – Hip Hop vs Punk Fights w/ Enson Inoue

by Matt - Scramble ~ posted March 18th, 2015

Check this craziness out.

Legend Enson Inoue hosts a new show from Vice Japan, which basically pits two amateur fighters from some kind of music scene against each other.

I haven’t watched it yet, just the first minute, but there’s a lot of hilarious posturing already and I know it’s going to end with someone getting their teeth knocked out.