Tuesday, May 22, 2018

From Lo to Santana

I've been spending the past several months taking my guard passing cues from Leandro Lo, whose attacks against the DLR remain invaluable to me. But the more I train and try to implement his approach, the more I realize that his approach to guard passing is a little too dynamic for my game at this point.

It's a little similar to my recent realization that, when it comes to sitting guard, strategies of both Rodolfo Viera (a heavyweight) and Otavio Sousa (a middleweight) suit me better than the strategy of someone like Cobrinha, who shares my weight class (featherweight, 149 lbs or less) and uses a lot of arm drags and scrambles. Again, the issue is dynamism and the level of aggressiveness required to secure the pass.

I should point out, ironically, that tonight's lesson was a version of Cobrinha's attack: a near-side arm drag from sitting guard. So maybe the Pena Approach to sitting guard is not yet dead to me.

In any event, while I'll continue to use some of Lo's innovations against the DLR - particularly the post/knee slide and pin/backstep strategies - I need something with more control, more precision, and more pressure when it comes to guard passing broadly speaking.

That pretty much leaves one particular set of skills and at least one particularly skillful practitioner.



Friday, May 04, 2018

Personal Record Week in the Weight Room


I've been lifting weights seriously again since the beginning of the year, following the 5/3/1 program. I've finally made it through a few cycles and, with another business trip and break from heavy lifting coming up, thought this would be a good time to chase a few personal records.

Here's where I stand with a bodyweight average of about 148. BF approx 12-14%.

Squat
275

Bench Press
190

OHP
130

Deadlift
280*

My goal is still to get to a combined total of 1080 pounds.  Ideally, that means another 40 pounds in my squat, another 35 pounds to my bench, just a handful of pounds to my OHP, and a relatively daunting additional 125 pounds to my deadlift. For this year, I'd like to cut those in half with a goal of getting to 1080 by Christmas 2019.

*Technically speaking, this wasn't a 1RM test. Rather it was the final Joker set during the third week of Cycle 4. So my deadlift PR is probably at least a few pounds heavier. Unfortunately, I won't do another PR test until the fall at the earliest.

Wednesday, May 02, 2018

Tripping the Lighter, Less Mentally Traumatic


There are a few transfers from my weight training practice to my jiu-jitsu practice. This essay from strength training coach Christian Thibaudeau, which talks about training protocols based on neurological type, is one of them
TYPE 3 
Type 3 are the most anxious neurotype. For that reason, they don’t like novelty/variation and do better when they follow a static routine or a precise plan. Weight lifting creates more anxiety and stress than for the other neurotypes. Anxiety is simply an excessive neuronal activity, so the last thing you want to do with a Type 3 is to increase neuronal activity even more. In fact, they need to reduce it to train properly. Type 3 also tend to be “tighter/less mobile” because of their anxiety (anxiety increases muscle tightness, especially in the flexor muscles). 
What they need
Type 3 should focus on the parasympathetic nervous system when preparing for a workout. They actually need to reduce neuronal activity. For them, mobility work and self myofascial release (even flow work) are very effective pre-workout, as they decrease anxiety and improve mobility, which are the two main problems for a Type 3. Type 3 also have an increased perception of pain, so self-myofascial release and mobility work will also help in that regard. One last thing they can benefit from is adding “rehearsal work”: a lighter and less mentally traumatic version of the main lift of the session. For example, doing some slow goblet squats before back squats.
I've been getting in some drilling over the past few weeks with a few blue belt training partners (thanks Jesus and Peter!). This has been a great way to deal with the fact that I only train twice a week and that there is little "mid-range" work. I help teach (or teach) and I train full speed, with little in between.

This reinforces something I realized after another Tuesday night of lackluster training. When Tuesday rolls around, I've been off the mat for four days. There is no flow, no rhythm, and my performance is typically subpar. By Thursday, with a little recent jiu-jitsu under my belt, I'm usually in much better form.

I think the trick is to add more "mobility work" and "rehearsal work" as Christian Thibaudeau calls it, in the form of flow rolling Tuesdays before class. "A "lighter and less mentally traumatic version" a few hours beforehand might help me transition more readily into Tuesday evening's live training.

Monday, April 16, 2018

Profesor Carlos Sievert Dominates at SUG 7



Skip to 5:25:00 for Professor Carlos' match against Straight Blast Gym's John Diggins

Tuesday, April 10, 2018

Back from Travels, Back on the Grind


Maybe I'll switch to weekly updates. We'll see. I'm tracking my weight training over at T-Nation, and I'm not sure of the value of tracking my jiu-jitsu classes - though I can think of a few different ways to do it that might be more worthwhile for all involved.

I've been back on the mat and in the gym for about four and a half weeks. Because of work travel, I was off the mat for three weeks, and away from heavy lifting for two. I only missed a week of cardio.

Right now, my cardio is OK. I've backed off doing four sessions of 30-minute LSD treadmill walking after two weeks and have bumped up the pre- and post-jiujitsu conditioning. The pre-training workout is a 9-minute matwork routine (three rounds of 10 sets of 8 reps of different grappling solo drills) and the post-training workout is a 15-minute mashup of HICT and Tempo intervals (five rounds of hipscapes, ab wheel rollouts, hip thrusts, jump squats, tempo pushups).

My heavy lifting is actually going kinda great. I squatted 235 for a triple on Monday, the heaviest squat I've ever done. Today I benched 170 for a triple, which I also think is the heaviest bench press I've ever done. Add to this the fact that I'm doing this on a fat loss diet that has me at my lightest weight since I moved to Seattle in 1999, and you've got one happy prick.

Jiujitsu is another story. Although my four-week attendance average is back up to 2.0 (nothing impressive, but the best I've been able to do since moving to Kent in the fall of 2016 and doubling the travel time between home and the academy), I am not feeling it at all. It's one thing to be fighting to stay ahead. It's quite another to be fighting to keep up. Without putting too fine a point on it, if I can't figure out a way to perform better on the mat, I'm not convinced I'll keep trying.

My last strategy is going to be adding a training day on Sunday. Currently, all I do is help teach (or teach) and Live Train. I never practice and it's starting to show. It's always 100% or nada. And that's not conducive to betterment at all.

So I'm going to spend the next few months getting in some flow training on Sundays and see if that helps patch the hole in this bucket.

                                                                                                                                                            

Friday, March 23, 2018

Duck Season A: Cycle 3


Deadlift
150 x 3
170 x 3
190 x 7

Joker (supersetted w/DB rows 20 x 8 3)
200 x 3
210 x 3
220 x 3

FSL
150 x 8 x 3

+

LSD treadmill
9.0 cal/min for 30 minutes


Thursday, March 22, 2018

Training Day: Thursday


See Training Day: Tuesday for Today's Lesson

+

16 minutes Live Training

+

Upper body/Lower body stretches

Duck Season A: Cycle 3


OHP
60 x 3
70 x 3
80 x 7

Joker (supersetted w/DB hammer curls 20 x 8 3)
85 x 3
90 x 3
95 x 3

FSL
60 x 8 x 3

+

LSD treadmill
8.70 cal/min for 30 minutes

Tuesday, March 20, 2018

Training Day: Tuesday


Pummeling drill / Pummel to Ankle Pick / Pummel to Ankle Pick to Half Guard Pass with Crossface and Kickback / Pummul to Ankle Pick to Half Guard Pass with Crossface and Kickback to Breadcutter Choke / Pummel to Ankle Pick to Half Guard Pass with Crossface and Kickback to Lapel Katagatame from Knee on Belly

+

32 minutes Live Training

+

Upper body/Lower body stretches

Rabbit Season B: Cycle 3


Bench (supersetted w/DB rows 20 x 8 x 3)
95 x 3
110 x 3
135 x 7

Joker 
140 x 3
145 x 3
150 x 3

FSL
95 x 8 x 3

+

LSD treadmill
8.80 cal/min for 30 minutes


Monday, March 19, 2018

Rabbit Season A: Cycle 3


Squat (supersetted w/DB hammer curls 20 x 8 x 3)
135 x 3
155 x 3
175 x 7

Joker 
185 x 3
195 x 3
205 x 3

FSL
135 x 8 x 3

+

LSD treadmill
8.86 cal/min for 30 minutes


Friday, March 16, 2018

Duck Season A: Cycle 3


OHP
55 x 5
65 x 5
75 x 9

Joker (supersetted w/ DB hammer curls 25 x 8 x 3)
80 x 5
85 x 5
90 x 5

FSL
55 x 8 x 3

Deadlift
140 x 5
165 x 5
185 x 9

Joker
195 x 5
205 x 5
215 x 5

FSL
140 x 8 x 3


Thursday, March 15, 2018

Training Day: Thursday



See Training Day: Tuesday for Today's Lesson 

+

25+ minutes Live Training 

+

Upper body/Lower body stretches

Wednesday, March 14, 2018

Congratulations to Professor Carlos Sievert!

Master 1 Heavyweight Division IBJJF 2018 Pan Am Champion



Tuesday, March 13, 2018

Training Day: Tuesday


Armdrag from sitting to back take to corner takedown from rear / Guard pull to Spider Guard to Pass spider guard with leg drag / Half Guard Pass vs Standing Half Guard Pull (with and without leg triangle)


20+ minutes Live Training

+

Upper body/Lower body stretches

Monday, March 12, 2018

Rabbit Season: Cycle 3


Squat
125 x 5
145 x 5
165 x 9

Joker
175 x 5
185 x 5
195 x 5

FSL
125 x 8 x 3

Bench
90 x 5
105 x 5
130 x 9

Joker
135 x 5
140 x 5
145 x 5

FSL
90 x 8 x 3


Tuesday, February 20, 2018

Cardio!


LSD
8.77 cal/min for 47:29 minutes

Monday, February 19, 2018

Rabbit Season: Deload


[squats only]

215 x 3

FSL 170 x 8 x 3




Thursday, February 15, 2018

Training Day: Thursday


10 minutes matwork

+

See Training Day: Tuesday for Today's Lesson 

+

12 minutes Live Training 

Wednesday, February 14, 2018

Duck Season: Cycle 2, Day 6


5/3/1  "Jack Shit Protocol"

OHP (max set/rep) 105 x 5

deadlift (max set/rep) 245 x 5


Tuesday, February 13, 2018

Training Day: Tuesday


Cross collar grip takedown / Cross collar grip takedown to collar drag / Standing guard break to single under guard pass / Standing guard break to Lazy Boy leg staple guard pass

+

15 minutes Live Training


8 minutes Open Mat Training

Cardio!


LSD
8.4 cal/min for 47:30 minutes

Monday, February 12, 2018

Rabbit Season: Cycle 2, Day 5


5/3/1 "Jack Shit Protocol"

squat (max set/rep) 215 x 7

bench (max set/rep) 160 x 7


Thursday, February 08, 2018

Training Day: Thursday


Cross collar grip takedown / Cross collar grip takedown to collar drag / Side control escape: keylock trap / Side control escape: Arm trap rollover

+

0 minutes Live Training (TA)

Cardio!


LSD
8.02 cal/min for 47:29 minutes

Wednesday, February 07, 2018

Duck Season: Cycle 2, Day 4


5/3/1  "Jack Shit Protocol"

OHP (max set/rep) 95 x 9

deadlift (max set/rep) 230 x 9



Tuesday, February 06, 2018

Training Day: Tuesday


Cross collar grip takedown / Cross collar grip takedown to collar drag / Side control escape: high leg to guard recover / Side control escape: Arm trap rollover

+

16 minutes Live Training

+

BJJ Circuit

Cardio!


LSD
8.04 cal/min for 47:30 minutes

Monday, February 05, 2018

Rabbit Season: Cycle 2, Day 3


5/3/1*

squat (max set/rep) 205 x 9

bench (max set/rep) 150 x 9

+

4 x 500m row sprints
1:59, 2:00, 2:07, 1:57

* Learned that by adding the row sprints, I'm actually doing more of a 5/3/1 for Athletes program than a true "hit PR and go home" Jack Shit protocol. All to the good.


Saturday, February 03, 2018

Training Day: Saturday


Single leg (Wheel Entry) / Guard Pull from Standing / Guard Pull to Scissor Sweep (no grip change) / Guard Pull to Scissor Sweep to Armbar / Guard Pull to Scissor Sweep to Armbar to Omoplata / Guard Pull to Scissor Sweep to Armbar to Omoplata to Triangle

+

24 minutes Live Training