You goin to montreal trials?
We’ll see. Nothing is certain. I do have a great desire to get back and compete opposite some old foes in Abu Dhabi. And a great desire to repeat as champion and represent the United States. So I will work my butt off to do it.
- Asked by:
- Anonymous
Rough stretch..
These past few months have been pretty rough on me physically. Since the end of the November, beginning December I’d say, until now have been rough. I remember being sick and missing training bjj somewhat. Then a week later I wrecked my knee and got bad news from my MRI. And so I completely couldnt lift weights anymore, and had to take it easy during training. And I am a guy who likes to go hard always, so its just been so tough. I wouldnt call this even remotely close to being a ow point in my life, but it just sucks.
I had tournaments in mind to do, and I wont be able to do em, because now Docs talking about surgery. *SIGH*
I think though, I still will do the Pan Ams, Worlds, and New York open at the very least. Even if I have to tie a million wraps around my knee to do it, I will.
Happy New Year to everyone. I just had to vent a little. I stil train everyday, BJJ, I just cant squat, and do snatches and clean and jerks like i love to build my programs around..
The Most Basic Program In The World
Yesterday was the first day back doing squats since the beginning of december because of the injury I had to my knee. And to get back into the flow of things,I will use this very simple program from Greg. http://www.cathletics.com
By Greg Everett
I’ve written down this same program so many times for so many people, I thought it would make sense to put it down here for other people to use. I’m sure things that look a lot like this have been floating around for decades because it makes perfect sense and is remarkably simple. I think I may have stuck it or something very similar in a newsletter at some point in the last couple years as well.The basic structure is as follows:
Day 1
Snatch
Snatch Pull
Front Squat
Day 2
Jerk
Push Press
Overhead Squat
Day 3
Clean & Jerk
Clean Pull
Back Squat
The snatch, clean and jerk can be the classic lifts as written, or any variation of your choosing based on how you’re feeling on a particular day, or based on what you need to address certain technical problems. This includes variations like powers, hangs, complexes, etc.
Snatch and clean pulls can be done as pulls as written, or you can substitute any pulling-related exercise such as halting deadlifts, partial pulls, segment pulls and pull complexes. Again, choose exercises that address your own needs with regard to technique and strength.
The push press on day 2 can be any kind of upper body press exercise that you decide is most effective: push press behind the neck, press, incline bench press, etc. Similarly, the overhead squat on day 2 can be replaced with a snatch balance variation, complex of snatch balance and overhead squat, snatch push press and overhead squat, etc.
Front squats and back squats on days 1 and 3 can be done with whatever sets and reps you choose. As a starting point, I would suggest 3s for the front squat and 5s for the back squat, 3-5 sets for each.
To this you can consider adding a technique exercise at the start of each day related to the classic lift of the day. For example, on day 1 if you have trouble with the turnover of the snatch, you might choose to do a few sets of muscle snatches or tall snatches before doing the snatches. Keep this exercise relatively light and easy.
Start the first week with fairly conservative weights and spend 3-4 weeks building the weights up, decreasing the reps or sets somewhat as you go if necessary. For example, you might do triples in the snatch, clean and jerk on week 1, doubles on week 2 and singles on week 3, increasing the weight by 5-10% each week.
Have fun with it and post any variations you use successfully here.
As much as I have done and continue to do, in sport jiu-jitsu, and my strength and conditioning. I find myself constantly questioning my dedication. Is it enough. And I always always side with, no.
I wonder if its the same for a lot of people?
CUDDLE FUDDLE customized by Paulo Canabarro
