Men's Journal

As the name implies, a combination of techniques that will test your skills

— and your ability to take pain

What it is: In ancient Greece, boxers and wrestlers faced each other in the ring with few rules, egged on by bloodthirsty crowds in a sport known as pankration. Sound familiar? Today’s mixed martial arts draw from so many traditions that combining them requires a long and steep learning curve.

What it’s like: In my first MMA session, I lay on my back while a guy named Dean kneeled on me and jabbed at my face with boxing gloves. It’s a good thing I had already learned a few Brazilian jujitsu moves, because I was able to counter with the hip bump sweep, thrusting my hips high to throw Dean off. I then sat up and twisted in such a way that he flipped over, allowing me to return the pummeling.

For anyone who hasn’t had experience in other martial arts, it’s important to find instructors with a deep background in a number of the arts. The best will divide class time between standing moves and grappling on the mat, and teach transitions between the two.

Best for: Martial arts veterans and athletic overachievers

Achieves harmony with: Any sport. A well-designed MMA program encompasses enough movements to create strength, agility, balance, and flexibility and will set your metabolism to “high.”

Only workout I’ll ever need? Yes.

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Low Ankle Pick

When an attacker swings at you with his right hand, all his weight is in his left leg. Duck in toward that leg at a 45-degree angle.

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Sandwich his lower left leg between your right shoulder and your right temple. Cradle his heel in your cupped hands.

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Press your shoulder against the inside of his leg and draw your hands in. Once he falls, scramble into an attack position.

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NEXT: Mauy Thai Kickboxing

BACK: Krav Maga

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This article originally appeared in the December 2009/January 2010 issue of Men’s Journal.