May 7, 2023,
Good things can come in threes.
As long as they aren’t strikes.
We can count the ways.
First comes love, then comes marriage then comes junior in a baby carriage.
Another.
Fine restaurant. Have an appetizer, main course and then dessert.
See what we mean?
Great female submission workouts come in threes. The basic three.
First you need a great stomach workout to have Abs of steel.
Second you need to hit the gym’s leg press and curl machine, perform squats, so that when you apply a scissor hold, you can crunch them into submission.
Third, you really need to work the arm and shoulder area, otherwise known as the upper body, to get your initial hand fighting and behind the neck grabbing off to a good start.
ABS OF STEEL
When you grapple, your stomach and rib area will always be under attack. Your opponent will not only use her legs to try and squeeze a submission out of you but, if no immediate submission is in the playbook, she will try and control you as well.
Your stomach has to be tough enough to take the punishment because it won’t just happen one time but constantly throughout the match.
Time to turn to video.
There are a number of ways to strengthen your stomach area. Sit ups are extremely important but other stomach exercises can be beneficial as well. Check this next 10 minute workout. It’s not just about sit ups. https://www.youtube.com/watch?v=1919eTCoESo
Very well instructed.
The bookstore is right down the street. Time for a visit.
The Complete Book of Abs for Women: The Definitive Guide for Women Who Want to Get into the Ultimate Shape Paperback – April 13, 2004
By Kurt Brungardt (Author)
“THE FIRST AB-WORKOUT BOOK CREATED EXCLUSIVELY FOR WOMEN—FROM THE AUTHOR OF THE MONUMENTAL BESTSELLER THE COMPLETE BOOK OF ABS
After the phenomenal success of The Complete Book of Abs, Kurt Brungardt now targets the particular needs of women with a workout bible for every stage of life. Fully illustrated and written in a clear, conversational style, The Complete Book of Abs for Women maps the road to a trim and toned stomach, slender hips, and a healthy state of mind. Inside you’ll discover:
• Ab basics: the key concepts, techniques, and principles of abdominal training that are essential for achieving the best results
• A sustainable nine-week ab regimen—divided into three fitness levels—to strengthen and tone your abs, lower back, and deep-core muscles
• Strategies for enhancing both body and mind, from self-image and nutrition to relaxation and performance
• A complete wellness program that includes stretching, cardio workouts, and weight training
• Workouts tailored for busy working women and for exercising with a partner, plus age-specific routines for girls, teenagers, and women over fifty
• A special section on safe exercises for pregnant women—and a program for mothers who wish to get back into swimsuit shape after pregnancy
• routines for every lifestyle: from Pilates- and yoga-based workouts to gym super-sets—even an easy ab office workout that can be done at your desk
• exercises that target specific areas: lower abs, upper abs, and obliques
With a wide variety of routines, nearly 100 exercises, anatomical illustrations, and more than 300 photos, The Complete Book of Abs for Women is destined to become another Kurt Brungardt classic in the field of health and fitness.”
This stomach exercise book seems to cover virtually all aspects to making your stomach stronger, fit and scissor proof.
BUILD STRONG LEGS FOR SCISSORS
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The scissor hold has really evolved over time. Decades ago, before MMA techniques were substantially applied like they are today, the body scissor made lots of girls, admittedly mostly new, submit.
Today, scissors alone is not enough.
You will need combination holds. Guess what? They come in threes.
With those scissors you’ll need a headlock, choke or arm bar to close the deal.
So, to build scissors that will squeeze and crunch, you need strong thighs.
The bookstore is still open.
Strong Legs: The All-In-One Program for Shaping Your Lower Body - Over 200 Workouts Paperback – October 29, 2019
By Michael Volkmar (Author)
“No matter how experienced you are at lower body workouts, there’s always room for improvement.
Strong Legs is the ultimate guide for anyone seeking to revolutionize their training. Designed to work for both experienced and novice exercisers, it provides an in-depth guide to lower body workouts and provides exercise regimens that will give you the strength you’ve always desired. Covering all the basics, Strong Legs includes detailed workout progressions providing moderate to advanced exercises for those seeking to strengthen and tone their lower body.
With over 200 workouts, Strong Legs contains everything you need to know to fine tune your regimen for the ultimate in lower body fitness. With tips on everything from muscle anatomy to the best workout equipment to buy, this is the book for anyone hoping to build the body they’ve always dreamed of.
Weak legs are epidemic due to our sedentary lifestyles. The result: knee pain, back pain, hip pain, injuries, postural problems, balance issues. The remedy? The Strong Legs workout program. Developed by best-selling fitness author and strength and conditioning expert Mike Volkmar, Strong Legs is the comprehensive guide for developing strength and power in your posterior.
These results-oriented workouts target all muscle groups from your lower body including legs and glutes. Strong Legs is a great way to change up your routine and break through plateaus. Whether you train at home in your garage gym or at the local fitness club, your workouts will never be boring again, guaranteed!
The Strong Series offers effective strategies for exercising specific muscle groups and increasing overall fitness. Utilizing practical techniques and advanced modern workout methods, each book in the Strong Series is an invaluable resource for those on the path to greater fitness.”
Very impressive. Makes us want to do some squats, right now.
STRONG UPPER BODY – ARMS – SHOULDERS
Ultimately, as a female grappler, you can have very strong legs and a six pack stomach but if you can’t win the initial upper body hand struggle and behind the neck take down, in today’s high octane female MMA environment, against intermediate and elite wrestlers, you won’t stand a chance of winning.
Build those biceps. Its okay, go ahead and flex them.
Build those strong shoulder muscles.
One more walk to the bookstore.
The third time is a charm.
The Complete Book of Shoulders and Arms: The Definitive Resource for Shaping and Strengthening the Shoulders and Arms
By Mike Brungardt, Brett Brungardt, Kurt Brungardt
“For men, broad shoulders and muscular arms are the archetype for strength and power. For women, the sagging underarm is one of the most common trouble spots. For both, defined deltoids make the waist appear smaller and separate the arm from the shoulder, creating an athletic and healthy look.
Body-conscious modern fashions make training the shoulders and arms a priority for everyone.
The Complete Book of Shoulders and Arms is the definitive resource to train these muscles safely.
Each exercise is illustrated in detail, ranked for difficulty, flagged for lower-back risk and accompanied by explicit instructions and specific training tips to achieve optimal results.
The exercise routines are based on the most current research in sports medicine/exercise physiology and were created by top strength coaches, athletes, personal trainers, exercise physiologists, doctors, physical therapists and nutritionists. Programs are designed for everyone from the novice to the advanced enthusiast, for the corporate executive with time-crunched schedules and for the senior concerned with wellness.”
This is a great starting place. There are your personal methods you can use to take it from here.
Remember the three headed female fully competitive female submission wrestling monster.
Build Ab of steel.
Build crunching thigh muscles.
Build strong upper body fighting armor.
By focusing on these three areas first, in terms of powerful submission, great things will come in threes.
~ ~ ~
OPENING PHOTO Armiramir-Shutterstock-photo-Editorial-use fciwomenswrestling.com femcompetitor.com, fcielitecompetitor.com fciwomenswrestling2.com
https://www.fciwomenswrestling2.com
https://www.fcielitecompetitor.com/
https://fciwomenswrestling.com/
NOTE: Very important, whenever you are engaging in a new exercise or sport for the first time, please consult with your physician first.
