Sunday, August 20, 2017

Programming Matrix for Training Year 13


Monday
Noon BJJ
If no Noon BJJ, do Conditioning Training

Tuesday
Strength Training - am
PM BJJ

Wednesday
If Tuesday = BJJ, take Tuesday off
If Tuesday = BJJ (T), do Conditioning Training

Thursday
Strength Training - am
PM BJJ

Friday
If Thursday = BJJ, take Friday off
If Thursday = BJJ (T), do Conditioning 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

+

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)

+

30+ minutes Specific / Live Training

+

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

Tuesday, August 15, 2017

Training Day: Tuesday


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

+

40+ minutes Specific / Live Training

+

pullups
10 sets / 3 reps / EMOM

Monday, August 14, 2017

Training Day: Monday


High cover to hip throw / Pendulum Sweep from Closed Guard / Takedown specific with sleeve grips

+

8 minutes Live Training

Sunday, August 13, 2017

Sunday Morning: Soos Creek


Sunday bike ride / 60 minutes

Friday, August 11, 2017

Cortina


Never had a walk-out song. But if I did ...

Thursday, August 10, 2017

Training Day: Thursday



Pummeling drill / Pummel to drop single leg / Pummel to Russian tie to headlock to breakdown to turtle / Assymetrical choke / Pummel to drop single leg to guard pass to assymetrical choke drill / Pummel to Russian tie to headlock to breakdown to turtle to back take drill

+

32 Minutes Specific / Live Training (T)

Tuesday, August 08, 2017

Training Day: Tuesday


Pummeling drill / Pummel to drop single leg / Pummel to Russian tie to headlock to breakdown to turtle / Pummel to Russian tie to knee drop w/ arm wrench to side control

+

30+ minutes Specific / Live Training

Monday, August 07, 2017

Training Day: Monday


Pummel 20x + pushups 10x circuit / Asymmetrical choke / Pummel 10x + double leg circuit / Pummel 10x + double leg + clear legs and asymmetrical choke drill / Stand up with collar grip specific training / Side control specific training

+

8 minutes Live Training

Sunday, August 06, 2017

Gracie Barra NW Wins IBJJF Seattle Open


Congratulations Gracie Barra Northwest for winning the IBJJF Seattle Open 2017!

Thursday, August 03, 2017

Training Day: Thursday


with guest instructor Professor Ryan McGillivray of Gracie Barra Edmonton

Wedge guard open from knees + over the leg sprawl pass / Wedge guard open from knees + double unders stack pass / Wedge guard open from knees / Standing twist pass vs closed guard with hip pop / Standing twist pass vs closed guard with Machado toreando spin


24 minutes Specific / Live Training (T)


Wednesday, August 02, 2017

Russian Strength Skill Circuits: "Improvisation 27"


back squat / snatch grip high pull / overhead press (circuit)
4 sets / 3 reps / EMOM
4 sets / 2 reps / EMOM

+

dips
10 sets / 6 reps / EMOM

Tuesday, August 01, 2017

Training Day: Tuesday


Double leg entry drill / Pull deep half guard / Pull deep half guard + scissor sweep / Pull deep half guard + partner counters with knee cross pass

+

24 minutes Specific/Live Training (T)

Monday, July 31, 2017

Maia and the Role of Wrestling


"Every fight that I won, the last seven fights, I went to train wrestling in United States, in New Jersey. And for this fight I couldn't do that because (the notice) was so short."

Russian Strength-Skill Circuits: "Dominant Curve"


deadlift / clean grip high pull / guillotine press (circuit)
3 sets / 3 reps / EMOM
5 sets / 2 reps / EMOM

+

dips
10 sets / 6 reps / EMOM

Almonds


A little clarification on the source of the almonds reference in Monday's tweet (and an excuse to post a poem from one of my favorite poets).

*

Count the Almonds,
count, what was bitter, watched for you,
count me in:

I sought your Eye, as it opened and no one announced you,
I spun that hidden Thread,
on which the Dew, of your thought,
slid down to the Pitchers,
that a Speech, which no one’s Heart found, guarded.

Only there did you enter wholly the Name, that is yours,
stepping sure-footedly into yourself,
the Hammers swung free in the Bell-Cradle of Silences, yours,
the Listened-For reached you,
the Dead put its arm round you too,
and the three of you walked through the Evening.

Make me bitter.
Count me among the Almonds.

--Paul Celan

Saturday, July 29, 2017

Training Day: Saturday


Ouchi gari / Ouchi gari countered to Kouchi gari / Guard pull + One Arm Under Leg pass /  Takedown specific training from collar grip

+

16 minutes Live Training


Thursday, July 27, 2017

Training Day: Thursday


See Training Day: Tuesday for Today's Lesson

+

20+ minutes Live Training

+

pullups
10 sets / 3 reps / EMOM

Wednesday, July 26, 2017

EBI 12: 10th Planet Qualifier

Tuesday, July 25, 2017

Training Day: Tuesday


Single leg takedown / Single leg with collar grip / Over-under pass drill / Circuit: Takedown drill + Over-under pass drill

+

24 minutes Live Training

Monday, July 24, 2017

Roger Gracie by Armbar


Roger Gracie discusses why he prefers the closed guard, strategies for breaking posture against the standing pass, and a favorite armbar with a unique grip setup.

Russian Strength Skill Circuits: "Composition VII"


back squat / snatch grip high pull / overhead press (circuit)
3 sets / 3 reps / EMOM
5 sets / 2 reps / EMOM

+

dips
10 sets / 6 reps / EMOM

Sunday, July 23, 2017

Sunday Morning: Soos Creek


Sunday stroll / 60 minutes

Thursday, July 20, 2017

Training Day: Thursday


Double leg takedown / Double leg takedown + sprawl + pull deep half guard + Electric Chair style sweep / Double leg takedown + sprawl + pull deep half guard + attack turtle position or stand / Double leg takedown + sprawl + pull deep half guard + elevator sweep

+

Specific Training: Sparring from Rear Mount / Sparring from Side Mount

Wednesday, July 19, 2017

Tuesday, July 18, 2017

Training Day: Tuesday


Double leg takedown / Double leg takedown + sprawl + pull deep half guard + Electric Chair style sweep / Double leg takedown + sprawl + pull deep half guard + attack turtle position or stand / Double leg takedown + sprawl + pull deep half guard + elevator sweep

+

Shark Tank: Guard / Half Guard

Monday, July 17, 2017

Training Day: Monday


Double leg drill / Ouchi gari drill / Pull feet sweep + leg lace to mount / Pull feet sweep + hand grabbed + transition to DLR and tripod sweep to under the leg pass with ankle control

+

20 minutes Live Training

Sunday, July 16, 2017

BUG Report: Judo, Mermaids, and Old School Gordo from Geo

The Good



The Bad



The Ugly

Friday, July 14, 2017

Purpose Finding

Thursday, July 13, 2017

Training Day: Thursday


See Training Day: Tuesday for Today's Lesson

+

20+ minutes Live Training

+

pullups
10 sets / 3 reps / EMOM

Wednesday, July 12, 2017

Work Promotes Confidence


deadlifts
20 sets / 3 reps / EHOH

+

dips
10 sets / 6 reps / EMOM

+

hike
2+ miles / 30+ minutes / 300+ calories

Tuesday, July 11, 2017

Training Day: Tuesday

Double leg drill: Double leg + sprawl + sitout + cover the turtle + collar/ankle breakdown to side control + seatbelt + returtle attempt + back mount with leg triangle / Takedown drill to specific training / Double leg drill to specific training

+

30 minute King of the Hill reverse/pass specific 

Monday, July 10, 2017

Training Day: Monday


Osoto gari drill / Mount escape with headlock / King of the Hill takedown drill / Mount escape King of the Hill

+

10 minutes Live Training

Saturday, July 08, 2017

Cardio!


hike
4 miles / 60 minutes / 575 calories 

Friday, July 07, 2017

Live in Seattle: It's Fight to Win Pro 39!



Looking at my Gucci ...

Fight to Win Pro 39: Seattle is here! Check out the line-up for tonight's matches. A special shout-out to all my Gracie Barra teammates competing tonight including:

  • Professor Carlos Sievert
  • Professor Lindsey Johnson
  • Professor Mark Chappell
  • Professor David Stegman
  • Professor Casey Stenz
  • Matthew Nielson
  • Matthew Park
  • Shannon Higgason
  • Christy Dettmer Van Gerwen
  • Amy Montenegro
  • Louis Petrick
  • Sean Batye
  • Jayda Macatangay

Fight to Win is a great national, invitation-style grappling event series. Gi and no-gi matches. Men and women. Masters and Youth. Every match will be covered live on FloGrappling (to which every self-respecting grappler should subscribe, by the way).

Thursday, July 06, 2017

Training Day: Thursday



Fireman's carry takedown / Fireman's carry takedown to ankle pick / Knee cross pass vs de la Riva guard - side control to mount to S-mount to back take / Fireman's carry takedown to ankle pick specific / Knee cross pass vs de la Riva guard - side control to mount to S-mount to back take specific

+

30+ minutes Live Training

Wednesday, July 05, 2017

Get Lean

When growing crops, you can have the best fertilizers and ideal weather conditions but if the soil is rotten you will get very little production.  The same is true with your body: You can provide it with as much protein as necessary, use the best supplements, and train hard but if your body is “rotten” you will not progress optimally.   It will be difficult both to build muscle and lose fat.
-- Christian Thibaudeau 




Work Promotes Confidence


squat
20 sets / 3 reps / EHOH

+

OHP
20 sets / 3 reps / EHOH 

+

hike
2+ miles / 30+ minutes / 300+ calories

Monday, July 03, 2017

Training Day: Monday


Double leg takedown drill / Uchi mata drill / Morote Seoinage drill / Guard open and pass from knees drill: under the leg / Takedown King of the Hill Specific Training

+

20+ minutes Live Training

Sunday, July 02, 2017

Cardio!

deadlifts
20 sets / 3 reps / EHOH

+

dips
10 sets / 6 reps / EMOM

+

hike
3 miles / 45+ minutes / 430+ calories

Saturday, July 01, 2017

BUG Report: Roaches, Worms, and Weaves

The Good


The Bad


The Ugly


Friday, June 30, 2017

Thursday, June 29, 2017

Training Day: Thursday



See Training Day: Tuesday for Today's Lesson

+

30+ minutes Specific/Live Training

Wednesday, June 28, 2017

Cardio!


deadlifts
20 sets / 3 reps / EHOH*

+

dips
10 sets / 6 reps / EMOM**

+

hike
2+ miles / 30+ minutes / 285+ calories


* Every half minute on the half minute
** Every minute on the minute

Tuesday, June 27, 2017

Training Day: Tuesday



Collar sleeve grip drag takedown / Collar sleeve grip drag takedown to armbar / Collar sleeve grip drag takedown to collar drag to partner turtle / Drill: 8 1-minute spar from turtle after takedown / Drill: Pass guard to knee on belly 8 1-minute spar 


30+ minutes Live Training

Monday, June 26, 2017

Work Promotes Confidence


back squats
20 sets / 3 reps / 15 second rest 

+

overhead press
20 sets / 3 reps / 15 second rest 

Sunday, June 25, 2017

Cardio!


+

bodyweight deadlifts
20 sets / 3 reps / 15 second rest 

+

LSD hike
2 miles / 30 minutes / 275+ calories 

BUG Report: Body Triangles and Beating the Guard

The Good


The Bad 


The Ugly

Saturday, June 24, 2017

Training Day: Saturday



 Live Training
Two Sets / Eight Rounds / Three Minutes

Friday, June 23, 2017

Fight to Win Pro is Coming to Seattle!


See the full match card.

Green River Community College
6pm 
Friday, July 7

If you can't attend, catch all the action on FloGrappling!

Thursday, June 22, 2017

Training Day: Thursday




See Training Day: Tuesday for Today's Lesson

+

30+ minutes Specific/Live Training (in class)

Wednesday, June 21, 2017

Cardio!



baseball complex

+

3km hike / 257 calories

Tuesday, June 20, 2017

Training Day: Tuesday



Pull Closed Guard from Standing / Pull Closed Guard Drill / Pull Open Guard Sickle Sweep / Pull Open Guard Drill

+

Back2Belly Counter to Knee on Belly + Bibiano Back Take


32 minutes Live Training

Monday, June 19, 2017

Work Promotes Confidence


Gironda 8 x 8

+

2k row

Saturday, June 17, 2017

Training Day: Saturday


Collar drag to ankle pick / De la Riva Guard Counter - Double Under Pull to Armbar / Back2Belly Hipscape Counter to Knee on Belly

+

20+ minutes Live Training