squat / bench / row
Monday, October 23, 2017
Sunday, October 22, 2017
Thursday, October 19, 2017
Wednesday, October 18, 2017
Tuesday, October 17, 2017
Sprawl Counter to Front Bear Hug Over the Arms / Leg Block and Takedown Counter to Headlock from Front Bear Hug / Lapel Wrist Wrap Set-Up for Baseball Choke from Side Control / Kimura Trap from Side Control
30+ min Live Training
10 x 3/4 pull ups EMOM
Monday, October 16, 2017
Saturday, October 14, 2017
Friday, October 13, 2017
Thursday, October 12, 2017
Wednesday, October 11, 2017
Tuesday, October 10, 2017
Straight Punch Counter Slip to Double Leg / Double Leg Drill / Pull Closed Guard to Knee Shield Scissor Guard with Belt Grip to Back Take
4 x 3 min Specific Training / 2 x 8 min Live Training
10 x 3 pull ups EMOM
Monday, October 09, 2017
Friday, October 06, 2017
Thursday, October 05, 2017
Wednesday, October 04, 2017
Tuesday, October 03, 2017
Escape from front bear hug under the arms / Securing reverse side control after losing underhook during guard pass / Taking the back counter to mount attack
25+ minutes specific / live training
10 x 3 pull ups EMOM
10 x 3 pull ups EMOM
Monday, October 02, 2017
Sunday, October 01, 2017
I spent the first three months of the year focusing on strength gains and learning the basic lifts. It turned out to be more like three and a half months - including two, 20% deloads (!). Going forward, the idea is to spend half the year focusing on max strength (October - March) and the other half on conditioning (April - September).
Truth told, I anticipate peaking in August (the same month as the Seattle Open and the Master Worlds, btw) and using September largely as a transition month given the seasonal pick-up in my life at the Daily Planet. But the general idea holds.
My strategy will be to return to StrongLifts 5x5 training three days a week, which was very effective during my initial strength cycle earlier this year. My goal is to rep 105/145/200/235 for a rep total of 685 by the end of October. This would restore me to near where I was in late April at the end of my last strength phase (105/160/210/245).
From here, I want to switch to Russian Strength-Skill training over the balance of the year as a skill-enhancing/staging phase. Then, in 2018, I'll go back to StrongLifts 5x5 in earnest for the 90-day push to a rep total of 835 (135/175/230/295) by the end of the current strength phase in late March. Based on the Epley 1RM formula, this would give me an estimated combined total of 973 pounds in the Big Four after two strength cycles.
If all this goes as planned, I'll reach my Press One Bench Two Squat Three Pull Four goal sometime during my third strength cycle from October 2018 - March 2019.
Saturday, September 23, 2017
Thursday, September 21, 2017
Wednesday, September 20, 2017
Tuesday, September 19, 2017
Kata Garuma (fireman's carry) drill / Headlock escape with shoulder roll / Headlock escape turn to knees / Side mount to guard recovery / Side mount escape to turtle control
32 minutes specific / live training
Monday, September 18, 2017
Sunday, September 17, 2017
Sunday, September 10, 2017
Twelve years ago today, I participated in my first Brazilian Jiu-Jitsu tournament. I was 38, with three and a half weeks of training under my white belt.
Maybe you've been thinking about competing in a jiu-jitsu tournament. I competed at local BJJ tournaments at every belt level until I earned my black belt. I was a "win-one, lose-one" competitor until purple belt, and never won a match at brown.
In my first five or six years of training, there was a good sized cohort of us who always competed locally - particularly the Revolution tournaments. There was no pressure to compete. But it was fun to train for the tournaments and the camaraderie among the unofficial GB Seattle competition team (basically anyone from the school who competed at any given event) was real.
I have no idea what it is like these days for the over 35 crowd competing locally - though I note that masters/executive divisions are appearing more frequently than they used to. But I'm a big proponent of participating in BJJ tournaments regardless - at least as a white and blue belt.
Part of what makes jiu-jitsu so appealing is its realness. The fact that we get to actually practice what we preach rather than just waving our arms and legs in the air or, as Bruce Lee famously observed, striking objects that do not strike back, is game-changing for anyone whose has had a lifelong affection for the martial arts. And that makes BJJ competition - again, from this perspective - a must do.
So my recommendation is that you get some. Even if just a little bit. Over time if not immediately, I'm guessing you'll be glad you did.
Monday, September 04, 2017
Friday, September 01, 2017
Thursday, August 31, 2017
Transition to guard from turtle / Over-under pass drill alternating left to right / Over-under pass to side control / Over-under pass to back take
30+ minutes Specific / Live Training
10 sets / 4 reps / EMOM