Wednesday, October 11, 2017

Duck Season!


squat / press / deadlift




Tuesday, October 10, 2017

Training Day: Tuesday


Straight Punch Counter Slip to Double Leg / Double Leg Drill /  Pull Closed Guard to Knee Shield Scissor Guard with Belt Grip to Back Take

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4 x 3 min Specific Training / 2 x 8 min Live Training

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10 x 3 pull ups EMOM

Monday, October 09, 2017

Rabbit Season!


squat / bench / row


Friday, October 06, 2017

Duck Season!


squat / press / deadlift


Thursday, October 05, 2017

Training Day: Thursday


See Training Day: Tuesday for Today's Lesson (T)

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10 x 3 pull ups EMOM

Wednesday, October 04, 2017

Cardio!


10 x 3 chin ups / parallel-grip pull ups EMOM

10 x 6 EMOM dips

LSD
9.19 cal/min for 45 minutes


Tuesday, October 03, 2017

Training Day: Tuesday


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

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25+ minutes specific / live training

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10 x 3 pull ups EMOM

Monday, October 02, 2017

Rabbit Season!


squat / bench / row


Sunday, October 01, 2017

Press One Bench Two Squat Three Pull Four

One of my goals with weight training is to reach an estimated combined total of 1,080 pounds in the squat, bench press, overhead press, and deadlift. This is the classic "press one plate, bench two plates, squat three plates, deadlift four plates" mark of "advanced intermediate" distinction that everyone who lifts has heard about. Ideally, I'll accomplish this at a bodyweight between 148-152 lbs.

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

Conditioning: "John Henry"


10 x 3 alternating parallel / supinated grip EMOM pullups

LSD
9.5 cal/min for 60 minutes

10 x 6 EMOM dips

Thursday, September 21, 2017

Training Day: Thursday


See Training Day: Tuesday for techniques

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25 minutes specific / live training

Wednesday, September 20, 2017

Tuesday, September 19, 2017

Training Day: Tuesday


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

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32 minutes specific / live training

Monday, September 18, 2017

Conditioning: "Study of a Galley Slave"


10 x 3 alternating parallel / supinated grip EMOM pullups

10 x 6 EMOM dips

4 x 500m row sprints

1.5 mile hike

Sunday, September 17, 2017

Sunday, September 10, 2017

My First BJJ Tournament - and Yours


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

Holiday Morning: Soos Creek


Monday stroll / 90 minutes

Friday, September 01, 2017

Training Day: Friday


Open Mat
20 minutes Live Training

Thursday, August 31, 2017

Training Day: Thursday


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

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30+ minutes Specific / Live Training

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pullups
10 sets / 4 reps / EMOM

Tuesday, August 29, 2017

Training Day: Tuesday

Transition to guard from turtle / Over-under pass drill alternating left to right / Over-under pass to side control

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30+ minutes Specific / Live Training

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pullups
10 sets / 4 reps / EMOM

Sunday, August 27, 2017

Sunday Morning: Soos Creek


Sunday bike ride / 60 minutes

Saturday, August 26, 2017

Training Day: Saturday


Standing grip break: two-hand grip / Standing grip break: one-hand punch / Grip break to single leg / Grip break to single leg to X-pass to leg drag / Grip break to single leg to X-pass to leg drag to side control to knee on belly to mount

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King of the Hill Specific training (guard/pass guard)

Thursday, August 24, 2017

Training Day: Thursday


See Training Day: Tuesday for Today's Lesson

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20+ minutes Live Training

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pullups
10 sets / 4 reps / EMOM

Tuesday, August 22, 2017

Training Day: Tuesday


Double leg twist takedown / Standing Guillotine / Counter to Standing Guillotine /  Keylock from Mount / Armbar from Mount Drill / Lockflow: Standing Guillotine + Pull Guard to Pendulum Sweep to Keylock or Armbar from Mount (T)


8 minutes Live Training 

Monday, August 21, 2017

Conditioning


10 x 3 alternating Parallel Grip / Supinated Grip EMOM pullups

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Sunday, August 20, 2017

Programming Matrix for Training Year 13


updated 8/22

Monday
Noon BJJ
If no Noon BJJ, do Conditioning Training

Tuesday
PM BJJ

Wednesday
Strength Training

Thursday
PM BJJ

Friday
Strength Training

Saturday
Noon BJJ
If no Noon BJJ, do Conditioning Training

Sunday
Off


Saturday, August 19, 2017

Training Day: Saturday


Pummeling drill / Pummel to Russian tie to knee strike to head to push head takedown to knee on belly / Pendulum sweep

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15 minutes Live Training

Friday, August 18, 2017

Year 13: Foundations, Focus, and the Future


Today marks the first day of my thirteenth year in Brazilian Jiu-Jitsu.

I've kept pretty immaculate training records at least since 2009. I've got records going back to 2006, but they aren't as complete. Maybe combined with the blog I could build a fairly accurate training record going all the way back to day one. Something for retirement, maybe.

The quantitative nature of the record is great for perspective. Sometimes you feel like you are training at your very best and can't put your finger on why. Then you look at your training log and realize you've been averaging four classes a week with more than two hours a week of Live Training alone. Other times, you feel like nothing is working, your timing is off, your cardio is weaker than it should be given your off mat conditioning program or improved diet or whatever. Then you check your training log and figure out that your four-week training average is under 2.0. No wonder you're struggling. You aren't training enough to feel like you are making progress.


Progress-making. White belt edition.

It's also good for understanding the impact of life changes on your jiu-jitsu career. I look at my peak training years from 2009 to 2013 and it is clear that working from home and not traveling 4-6 times a year was great for my jiu-jitsu development. During those four years, I averaged 3.3 training days a week - something I can't even imagine now.

The four years since have been rougher. My average is down to just below 2.0, even with a pretty strong finish in the third quarter (my training year runs from August to July since I began training in August). But I do have a new, more realistic training goal to shoot for now. I realize that a lot of my frustrations on the mat are tied to not having significant amount of my game "top of mind." I have to "remember" things, which is a poor use of time when you're in the middle of training.

So the first goal for my thirteenth year in Brazilian Jiu-Jitsu is simply to make sure I show up, on average, at least, eight times a month. The move to Kent hasn't made it easy to slip in a quick nooner here or there. But I don't see myself taking seven business trips out of state in a year again any time soon, either. I've got other tools to help take care of technical issues (see BUG report). And as for the 80%, so to speak, I've just got to keep an eye on the numbers and everything should take as much care of itself as it can.

The second goal is to return to basics. Sometime during the last two years I've become a little disassociated with the jiu-jitsu that got me here. And over the past several weeks, as my training frequency has increased (four-week training average is up to 2.75 and will hit 3.0 on Saturday for the first time in more than 11 months). I've had the opportunity to see - and begin to repair - some of the gaps in my game, especially w/re2 the guard. Most recently, I've gone intergalactic planetary for a little specific study and have not been disappointed. I've got drilling to do, to be sure. But I feel increasingly at a good place from which to make some major improvements to my main squeeze.


Third is strength and conditioning. I've experimented a lot this year and decided to spend half the year focusing on strength training and the other half of the year on conditioning. Every expert I've consulted suggests that you really can't significantly develop both at the same time. So from October through March, the focus will be on getting stronger. From April through September, the focus will be on getting leaner and more agile. I'll be using variations on the Russian Strength-Skill routines in both instances, in all likelihood. More on that to come.

Lastly, w/re2 lifestyle, I'm thrilled to be walking around at a natural IBJJF featherweight level (149 lbs). This was a major goal at the beginning of the year and I'm very happy to have reached it by now. I'm a little undecided about pushing it lower. I'm trying to let a clean diet and regular training take me where it does and right now, that may be lower - potentially as much as 5% lower - than where I am now. There's no competitive advantage. IBJJF light feather is 136, which is what I weighed in high school, and given the muscle mass I've accumulated in the 30+ years since, I don't see myself in the 130s in any way. But I could see an instance where I am around 140-142.5 or so at my most lean in late August/September, before beginning a strength phase that would add 8-10 pounds of muscle over the next six months.

That's the view from here. It's been a helluva ride these twelve years on the mat, and I'm looking forward to at least twelve more. Funny ... I've got Fight to Win Pro 44 on the iPad to my side and I'm remembering back when I started training how much of a rare treat it was to see ADCC every other year at Budo Videos. We've come a long way as a jiu-jitsu community, and it's something all of us should be grateful for and proud of.

Thursday, August 17, 2017

Training Day: Thursday


High cover to hip throw / Pendulum Sweep (one leg up) / Armbar from Pendulum Sweep Set-Up /  Triangle Choke from Closed Guard (T)

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30+ minutes Specific / Live Training

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pullups
10 sets / 3 reps / EMOM

Wednesday, August 16, 2017

BUG Report: Mini-Stomp, Standing Pass, Giftwrap Back Take

The Good



The Bad



The Ugly