WOD: strength…then conditioning

warmup

Planks 90 seconds then for 60

weird squats where i have plates underneath my feet and i grab my toes and squat up and down while holding my toes on the plates elevate my feet at my heels. for 10 reps

Plyos/Hurdles to warm up 5 rounds of:

5 hurdle jumps (20 inches)

single leg hurdler jumps ( 8 inches)

5 Rounds of:

Cleans X 3 

planks with arm raises X 5 each way

We did 145 LBS cleans

i am getting stronger! This used to be a bit of a challenge starting out.

3 rounds of:

Split leg squat X 10 each leg

Over head presses X 20

2 rounds of:

glute ham drops x 10

pistol squats X 5 each leg

shoulder band extentions x 10

band press (core) x 10 each side

After all that…SPRINTS!

I rested 3 minutes after I was done with the last circuit before I went into sprints.

400 yards

300 yards

200 yards

100 yards

50 yards x 4 with 15 seconds rest in-between

i feel fantastic. Could hardly open my eyes after the sprints.

I WILL BE A WORLD CHAMPION!

Oct

18

2010

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WOD: Cleans and Deadlift, basics.

Today I just wanted to get some basic strength training in. I picked 2 lifts the Clean and the Dead Lift.

First was the clean 6 sets for 6 reps and the weight gradually until I got to 145. I definitely need to get this lift up. 

Clean 6x6

Then dead lifts were awesome!

Dead Lift 5x5

The first 2 sets were at 275, then the last 3 I was at 325. 

Super basic stuff to get me strong for the 2011 bjj season. Can’t be at the top if you aren’t doing strength and conditioning. Right now I am really satisfied with my intensity when I trained.

Tomorrow me and Justin will go all out at Next Level Fitness in Johnston! Cant wait!!

Sep

16

2010

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Becoming a Giant killer…

David vs Goliath. Overcoming in jiu-jitsu what seems impossible or just really hard to do. Beating the guys that weigh 230lbs and above, the extreme aboves! We have all probably seen one or several accounts of the the David vs Goliath match ups at local BJJ tournaments. And they’re always a spectacle.  Everyone wants to see David SLAY Goliath everytime. And why not? Brazilian Jiu-Jitsu was made for the smaller weaker people. I think this is partly why the Absolutes of tournaments are so compelling.

So what does this mean to me. Well if you have been following my blog you will remember  I competed

at the World Pro Trials in Florida this winter. While I won my division, I went to compete in the Absolute  won my first 2 matches and lost to a very guy big guy. I was overwhelmed by his sheer size, I remember being steam rolled, and I did not like that one bit. He literally grabbed me pushed me back, until I fell on my butt into half guard. Real quick, half guard is not a good place to be in with a man over 240 on top.

I came away from this tournament with a sour taste in my mouth. Not because I had lost, but because of how I lost, my desire to be great and become a World Champion not only in my division but in the Absolutes had made me absolutely crazy about beating the HUGE guy in the division.

Over the past few months I have been tweaking my game to beat these guys. And to do that I have been watching of course regular sized guys vs big guys. My favorites are

I get to see what works and what doesnt work. The trend that I see the most is that the little guys play a different game then what they would against a smaller opponent. Like you can see Tarsis do a drop seio nagi in the video but you never see him do that against anyone else. Not to say that the drop seio isnt one of the single greatest throws in judo, but Tarsis plays a little different. 

And I have noticed that about my self and my progreess vs big guys. I play different. Passing changes, Playing guard changes, being mounted is probably not good, getting side mount is different. The way you escape bad positions will significantly improve if you can escape big guys, why because everything you go there is pressure or a stomach overlapping your leg. Everything changes. I want to be the absolute champion everywhere I go. And in order to do that you gotta beat the big guys, have great technical ability, and be in tremendous shape. These are all things I am figuring out and as the new season of grappling approaches, I will be ready to take on Goliath with a good performance unlike the last time.And this is not to say that these big guys arent good, theyre just as good if not better, but they also have an attribute based advantage on us, sort of like the guy in your school who is flexible, had long legs, or is stupid strong and he is never in the gym and is always eating fast food like this kid Jamestown in our gym. These guys are a challenge for me! Ossssssss

Act as if it were impossible to fail. - Dorthy Broude

Jul

26

2010

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