19September lift + wod
Today was upper body plus some a crossfit wod from the 2011 games.
Warmedup with a compound movement. Actually ive been practicing my olympic movements before my actual workouts. And after awhile this wasnt a warmup anymore lol
Clean jerk squat press
115# 4x5 Sucked but it was great to learn this!
Supplemental corework
3x5 kb 16kg situps
Upperbody bench press focus
3x3 185# board bench 3x5 225# slow release 3x8second holds 315#
Crossfit wod
5,4,3,2,1 Rope climbs(24ft) + clean and jerk
Didnt get a time because my timer guy didnt even start it. This wod sucked though pretty bad.
Practiced ring muscle ups a bit at the end.. im drooling over the 30 muscle ups for time WOD.
Today was a great day! I learned a new compound movement (clean jerk squat press), and learned bench press theory from world champion powerlifter and training partner/ future 155 ufc wrecking machine Mike Campbell. It was just awesome tightening up my lifts and getting his insights on certain weaknesses of mine. This guy is in that top 5 or 10% of elite conditioned athletes.
Thank goodness for being good at bjj!
Joe Lauzons w/ Jimmy Quinlan and Tom Lawlor after some nogi training! Lots of rounds.. Before this I went with Tom to Mike Boyle’s strength and conditioning Center in Woburn, Mass. and did some functional lifting..lots of it…the 3 sets of 20 yard sleds + sprints at the end werent nice.. There some medicine ball things that Kyle H. made us do, that I havent seen before, and he made me identify somethings I should incorporate into my lifting program (such as bridges with weights). Always good to train under different coaches to get another perspective. Great day of training!
I feel like…
I am doing a lot of things right, at the moment. Like my nutrition, is getting better. I was thinking of hiring a nutritionist, but it seemed kind of expensive, so I aint doing that. But there is a guy that is at my gym who comes highly recommended from my coaches there. I love my gym because that guys there care about where I’m going. I go free, so I have no reason to doubt them (thank goodness for being good at bjj).
Other times I feel like I aint doing enough or if I am training smart enough. What ruins me is my favorite elite athletes. I want to get as close to them as possible, with a huge gas tank, and a perfect blend of strength, power, speed and cardio. Examples of my facoirte athletes are Mikko Salo, Henry Cejudo, Cael Sanderson, Rich Froning, Graham Holmberg, to name a few.
Hopefully I figure more, I am a whole lot stronger and have a better tank then where I was before worlds!
Getting my learn on Ross Enamait style.
Ross is one of my favorite trainers and advocates for fitness. I have these and Infinite intensity book, which is awesome as well. Ross has a great no non sense approach. He is not about fancy stuff,he is about what works. Love this guy! Not to mention he is from NEW ENGLAND! =)
- Tagged:
- bjj
- ross enamait
- conditioning
Brutality in Simplicity
Often times I discredit a good simple routine. I’m always trying to hard to make things harder then they need to be. Today was a lower body + upper body type of day. Usually I am at Next Level Fitness in Johnston, RI, doing something with my PT where we are pushing sleds, then doing hurdles, then some Olympic lifting (cleans mostly), with some sort of squat (front squat, trap bar squat, or this weird bar squat that forces you to stay uprright, front squat is KING though), followed by some circuit. This is all wonderful! I love these workouts especially when I don’t have to come up with the routine, I just show up, and I have to push.
Well today I did not make it to Next Level Fitness, so instead I cleaned my room, and then took to some HILLS!
The Routine:
10 Hill sprints/runs (first too were kind of a warm-up) took me 45-120 seconds each time, this hill was pretty steep as well. Im working up to 20 before Feb 5th adcc tournament. Indomitable Fitness via HILLS!
10 push-ups at the end of each sprint which totaled to 100 reps
It was about 20-30 degrees outside, it was snowing, it was pretty tough.
I followed this with BJJ. I did BJJ for for 2 hours, and felt absolutely great, all the hard work at Next Level has been paying off, because I could go and go.
I followed bjj practice with with 50 pull-ups, a bar complex which consisted of 7 exercises (upright row, bent over row, presses, clean, snatches, curls, forearm and grip curls). I did three working set, with 6 reps for each exercise except the curls and the forearm finger curl thingies, for those I did 10-15 each. This was very tough complex to do.
After that bar complex I did 2 sets of planks, regular planks, then I would put 1 hand out to the side making sure to try and not move my hips. So it was three total planks, reg planks, hand out to the side, then hand out in front. Very tough core work.
The take away from this blog should be the HILLS! I had a lower/upper day today, but instead of squats and circuits, I did HILLS, push-ups, and pull-ups! This was a very brutal and simple routine. I will be doing hills every week, at least once working up to 20-30 HILLS.
Looking fit, got my walking around weight to 197-200lbs (which means no weight cut for me!)..After dinner! Feeling even better. I am trying to figure out a tournament to do in January, maybe 2 (at least one!) before the ADCC Feb. 5th event. The Pan Ams (late March) New York Open (April?) and Worlds (June) aren’t very far at all! I am pumped!! I am also looking into a good place to train in January, right now I am thinking Maryland, New York, Boston..I will see which one will cost the least.
Look at this video of Jerry Rice talking about the importance of Hill training!
Training: ADCC Pro gi trials around the corner..
It’s been good times these past few weeks..Theres always room for better training but I feel fine with the ways things are progressing.
First, this past month (October) I spent all of it hammering out details of my guard, guard games, and retention. There has been much drilling going on, I’ve been tidying up my dumb sides..You know the side where its weaker for you to get sweeps off of. Well I have been making my weak side strong, and I am feeling more comfortable with the ways things are going. I will continue to do my guard project up until 2 weeks before the ADCC event which by then I will start doing competition prep.
Strength and Conditioning. Again there is always so much room for improvement here. I mean Dan Gable, man. That guy was a tremendous force with conditioning, I am trying to get just 2% of what his conditioning is all about. I am getting stronger, my resting heart rate and max heart rates are getting lower and lower. Cain Valasquez max heart rate is 167 BPMS! That is insane! Mine right now is at 187-190 bpms. That is great for me considering I was at the mid 90s. So obviously my conditioning is improving. As far as strength goes, I have been hitting up a lot of compound movements i.g. Dead Lifts, presses, benches, squats…I am actually dead lifting in the 400s easy, before this was a task and a mission! I have also been doing a lot of olympic lifting, more specifically the clean. It used to be that it was hard for me to do 145lbs even, now I am maxing it out at 205 no form lol! It feels good to see the numbers grow. As far as these numbers translating into jiu jitsu, some training partners have been telling me I feel stronger, especially my grips, which is another facet I have been training and improving!
Right now the ADCC pro gi trials are on December 4th. This is one of the ones I want to win for that ticket to Dubai! Time to make my dreams a reality!
I will try and update all the way up to the event.
CUDDLE FUDDLE customized by Paulo Canabarro
