{"id":2791,"date":"2015-03-30T15:50:56","date_gmt":"2015-03-30T15:50:56","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=2791"},"modified":"2015-04-09T19:46:01","modified_gmt":"2015-04-09T19:46:01","slug":"fight-nerves-fight-psychology","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2015\/03\/30\/fight-nerves-fight-psychology\/","title":{"rendered":"Fight Nerves \/ Fight Psychology"},"content":{"rendered":"<p><strong>Adrenaline Rush &amp; the Adrenaline Dump<\/strong><br \/>\nIf you&#8217;ve been unfortunate enough to watch any of my fights, you&#8217;ll probably notice how I tend to go absolutely mental for a few minutes, and then start blowing out of my proverbial back-side.\u00a0 This is a consequence of the &#8216;fight or flight&#8217; reflex which kicks-in whenever a person (or animal) feels threatened.<\/p>\n<p>This is thanks to a massive surge of adrenaline, which has many consequences and effects decision-making, endurance and strength.<\/p>\n<p>During the adrenaline rush, for the first 30 seconds or so at least, you are pretty much the strongest man on the planet.\u00a0 Your Nervous System (Sympathetic nervous system) is activated 110%, you&#8217;re heart rate goes through the roof and you want to either run a million miles in the opposite direction, or destroy anything and everything put in front of you.<\/p>\n<p>When this rush &#8216;slows down&#8217; however, you will feel absolutely exhausted.\u00a0 It&#8217;s as if you&#8217;ve placed all your energy supplies for the week into a window of 2 minutes, and if the thing that&#8217;s threatening you, isn&#8217;t destroyed, you&#8217;re in trouble.<br \/>\nThis dump can also happen if you believe the fight is about to end, or you are about to win.\u00a0 See the Shane Carwin Vs Brock Lesnar fight for a good example.<\/p>\n<p>My kickboxing fight is also a good example.\u00a0 Through inexperience &#8211; after landing one shot I thought I was in with a chance of winning the fight, and because of this, my adrenaline levels went through the roof. Then I got a kicking.<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/trkm5QqLabc?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><strong>Effects of Adrenaline<br \/>\n<\/strong>Besides the obvious physical effects &#8211;<br \/>\n&#8211; Increased Heart Rate &amp; Blood Pressure<br \/>\n&#8211; Increased strength (during the &#8216;rush&#8217;, massive drop-off during the &#8216;dump&#8217;)<br \/>\n&#8211; Muscle Tension &#8211; look at this in more detail later<\/p>\n<p>There are also important psychological effects to be aware of.<br \/>\nIncluding &#8211;<br \/>\n&#8211; Narrowing of the field of vision (which is a physical effect with psychological consequences)<br \/>\n&#8211; Inability to make logical decisions.<\/p>\n<p>If we were to refer to the <a href=\"http:\/\/en.wikipedia.org\/wiki\/Triune_brain\" target=\"_blank\">Triune brain model<\/a> (which is out of date, but good for explaining stuff); the &#8216;Reptile Brain&#8217; takes over, and you act purely on instinct.<br \/>\nEven if your corner is shouting technical advice, even if you are a black belt ninja, if you are not relaxed enough, your ability to make decisions, stick to the game plan, or even execute anything technical or\u00a0elaborate \u00a0will greatly diminish.<\/p>\n<p><strong>Physical Effects<br \/>\n<\/strong>Muscular tension can be a big problem.\u00a0 If you&#8217;re game plan relies on any kind of flexibility for example, this can be an issue if you are not relaxed enough.<\/p>\n<p>According to my Yoga teacher at least, the main area that tension is stored whenever you feel stressed is you psoas muscles and to an extent the piriformis muscles.\u00a0 This makes sense, because having spoken to my friend who is a Thai boxer, and experienced my inability to do high kicks in my kickboxing fight; being stressed out\/nervous\/feeling threatened causes a lot of tension around your hips which can effect your ability to execute certain techniques.<\/p>\n<p><strong>Preparation to Reduce Pre-Fight Nerves<\/strong><\/p>\n<p><strong>Visualisation<\/strong><br \/>\nStart as soon as possible before your fight, and visit your fight venue is possible.\u00a0\u00a0 Visualise the walk to the ring, the stare-down, the bell going, the walk out, and the actual fight.\u00a0 Visualise everyday if possible for 10-20 minutes.\u00a0 Visualise different scenarios.<\/p>\n<p><strong>Walk Out Music<br \/>\n<\/strong>If possible, choose a down-beat, or soothing type walk-0ut music.\u00a0 If you&#8217;re trying to stay relaxed, the music needs to correspond with this.<br \/>\nAlso, have a word with your mates.\u00a0 On the day of the fight, you don&#8217;t want messages such as &#8216;smash him&#8217;, &#8216;destroy him&#8217; etc.\u00a0 you will either want to forget about the fight until about 90 minutes before, or you&#8217;ll want messages such as &#8216;enjoy it&#8217; &#8216;relax and do your best, don&#8217;t worry about the outcome&#8217;.<\/p>\n<p><strong>Good Warm up and Foam Roller<br \/>\n<\/strong>The best way to offset some of the tension, and to retain more flexibility is by having a good warm up.<br \/>\nTake a theraband and do &#8216;monster walks&#8217; to warm up your glutes.<br \/>\nUse a foam roller to get rid of some tension in the neck, back, and glutes as well.<br \/>\nDo DYNAMIC stretching, to release as much tension as possible from the hips and glutes.<br \/>\nKeep warm with plenty of layers (sip a carbohydrate drink when you warm up to avoid dehydration), and slowly build up the intensity of a warm up, so that around 30 minutes before the fight you are doing a 100% round on the pads.<br \/>\nKeep warm and keep moving until you are called out for your fight.<\/p>\n<p><strong>TRE Exercises<\/strong><br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/bPFbXdSGSkc?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>You&#8217;ll want to pilot this one, well in advance of your fight as it can make you feel drained.<strong><br \/>\n<\/strong>To get rid of that tension we talked about in your hips and psoas muscles,<strong> TRE <\/strong>appears to be the way forward.<br \/>\nYou basically do some stretching and light exercise, then some deep breathing exercises, and then lie in a pose that fatigues the psoas muscles.<br \/>\nGive it a go and see if it helps.\u00a0 Don&#8217;t try it the day before the fight for the first time however!\u00a0 You normally feel really good for a few days, and then tired, but give it a try outside of a fight camp first.<br \/>\nThis is a technique used to treat PTSD and all kinds of things, but in general appears to be a great way of releasing muscular tension around the hips.\u00a0 <strong><br \/>\n<\/strong><br \/>\n<strong>Endurance Training<br \/>\n<\/strong>It can certainly help, a lot, if you have good endurance.\u00a0 If you are &#8216;fit as a fiddle&#8217; you can potentially fight through the adrenaline dump and maintain a good tempo.<\/p>\n<p><strong>Compete<br \/>\n<\/strong>If you go straight from training in the gym, to a pro-rules MMA fight, you are going to poop your pants unless&#8230;you&#8217;re used to fighting on the street or having experience competing in other contact or combat sports.<br \/>\nI&#8217;d recommend competing in wrestling, BJJ, etc competitions before competing in MMA.<br \/>\nGo and watch fights too, and ask your team mates, to recreate a &#8216;fight&#8217;, with a walk-in, stare down, etc in the gym. Obviously don&#8217;t try and KO each other though.<\/p>\n<p><strong>Deep Breathing<\/strong><br \/>\nSounds cliche, but it does work.<br \/>\nKron Gracie is a great advocate of breathing to control nerves.<br \/>\nThis video has a good explanation:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/4fogu_zWRXU?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><strong>Taurine<br \/>\n<\/strong>Try 5g of taurine before training. See how you feel. It should act as a muscle relaxant. \u00a0If this has a positive effect on your training, consider it 30 mins or so pre-fight as well. Adaptogens such as <a href=\"https:\/\/www.google.co.uk\/search?client=safari&amp;rls=en&amp;q=rhodiola+rosea&amp;ie=UTF-8&amp;oe=UTF-8&amp;gws_rd=cr,ssl&amp;ei=39YmVcCQGKfW7AbH5ICABw\">rhodiola rosea<\/a>\u00a0and\/or\u00a0<a href=\"https:\/\/www.google.co.uk\/search?client=safari&amp;rls=en&amp;q=ashwagandha&amp;ie=UTF-8&amp;oe=UTF-8&amp;gws_rd=cr,ssl&amp;ei=rtYmVc-gNorD7gbN9IDYBQ\">ashwagandha<\/a>\u00a0might be worth researching, but trial well before the fight.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Adrenaline Rush &amp; the Adrenaline Dump If you&#8217;ve been unfortunate enough to watch any of my fights, you&#8217;ll probably notice how I tend to go absolutely mental for a few minutes, and then start blowing out of my proverbial back-side.\u00a0 This is a consequence of the &#8216;fight or flight&#8217; reflex which kicks-in whenever a person [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[12504],"tags":[695707,146940742,34941026,348428],"class_list":["post-2791","post","type-post","status-publish","format-standard","hentry","category-mma","tag-epinephrine","tag-fight-nerves","tag-mma-2","tag-sport-psychology"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Fight Nerves \/ Fight Psychology - Fitness &amp; 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Have a &#8216;go to&#8217; technique","author":"Dave","date":"November 20, 2015","format":false,"excerpt":"Having ballsed-up many a fight and competition thanks to fight nerves and adrenaline, one of the things I would highly recommend to anyone else who suffers with pre-fight nerves is to have a 'go to' technique. There's great potential to freeze and morph into the proverbial rabbit-in-head-lights if you get\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"UFC 162: Silva v Weidman","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/12\/handsdown.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/12\/handsdown.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/12\/handsdown.jpg?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":9090,"url":"https:\/\/blackbeltwhitehat.com\/en\/2018\/06\/16\/cardio-hacks-for-mma\/","url_meta":{"origin":2791,"position":1},"title":"Cardio Hacks for MMA","author":"Dave","date":"June 16, 2018","format":false,"excerpt":"Wim Hof Check out the Wim Hof Breathing Technique, this will increase the strength and power of your lungs, providing a better 'base' for your MMA specific cardio. \u00a0 Baking Soda Baking soda buffers lactic acid, allowing you to grapple and fight at a higher intensity before getting a burning\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"WimHofInfographic2","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":15800,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/02\/25\/is-creed-rise-to-glory-a-good-workout\/","url_meta":{"origin":2791,"position":2},"title":"Is Creed Rise to Glory a Good Workout?","author":"Dave","date":"February 25, 2025","format":false,"excerpt":"In a word - \"yes!\". The game is so immersive, that you don't realise how hard and intense the gameplay is. Also, as its quite realistic, the fights really get your adrenaline going, which pushes you to punch pretty frantically. To make the gameplay and workout even more intense, you\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/boxing\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/02\/1000017717.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":4053,"url":"https:\/\/blackbeltwhitehat.com\/en\/2016\/03\/20\/ufc-brisbane-results\/","url_meta":{"origin":2791,"position":3},"title":"UFC Brisbane Results","author":"Dave","date":"March 20, 2016","format":false,"excerpt":"UFC Brisbane Main Event: Mark Hunt V Frank Mir Mark Hunt wins with an overhand right against Frank Mir. Landing just behind his ear, Mir was done-and-dusted by the Super Samoan's crushing power inside the first round. Image SourceThe walkaway KO victory was always a possibility, but Hunt made it\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/magny.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/magny.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/magny.jpg?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":3290,"url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/12\/12\/conor-mcgregor-the-art-of-trash-talking\/","url_meta":{"origin":2791,"position":4},"title":"Conor Mcgregor &amp; the art of Trash Talking","author":"Dave","date":"December 12, 2015","format":false,"excerpt":"Does Trash Talking give Conor the edge at UFC 194?","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"Conor","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/conor.jpeg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":13182,"url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/04\/22\/mma-punching-bag-workout\/","url_meta":{"origin":2791,"position":5},"title":"MMA Punching Bag Workout for Beginners [2023]","author":"Dave","date":"April 22, 2022","format":false,"excerpt":"If you want to get fit for MMA - then you must \"do\" MMA* Whilst sparring is necessary for fighters to get accumstomed with the intensity of a fight and the rush of adrenaline, hitting a punch bag is one of the best ways to build MMA specific cardiovascular fitness.\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1400%2C800&ssl=1 4x"},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/2791","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=2791"}],"version-history":[{"count":8,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/2791\/revisions"}],"predecessor-version":[{"id":2854,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/2791\/revisions\/2854"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=2791"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=2791"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=2791"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}