Long time no update, Ive been kidna just resting/chilling out- still going to practises obviously.
No more strength workouts, from now on only bjj and conditioning.
I had 4 hours sleep and did osme bjj rolling today, then I had work. Now I"m going to pass out soon and rip it up tom!
Get excited.
Sunday, November 30, 2008
Monday, November 24, 2008
Monday Novemeber 24, 08
Yeah...so it happenned: I'm overtraining again. In order to fix this I'm going to spread apart my strength/conditioning workout days to give my body more time to recover.
Today I had to workouts. I did my max strength workout:
A1Pull ups(40 pds) 4x5
A2Squats 4x5 185 (took it easy today)
B1 One arm pushup 4x6
B2 One legged squats 4x5
C1Handstand Pushups 4x10
C2Superman 4x20
D1Bodyweight Tricep Ext 3x10
D2Calf Raises 3x20
At night I went to bjj practise. Relearned a bunch of old sweeps and felt like crap in sparring. I'm just overtraining a bit. Need more rest. Cheers.
Today I had to workouts. I did my max strength workout:
A1Pull ups(40 pds) 4x5
A2Squats 4x5 185 (took it easy today)
B1 One arm pushup 4x6
B2 One legged squats 4x5
C1Handstand Pushups 4x10
C2Superman 4x20
D1Bodyweight Tricep Ext 3x10
D2Calf Raises 3x20
At night I went to bjj practise. Relearned a bunch of old sweeps and felt like crap in sparring. I'm just overtraining a bit. Need more rest. Cheers.
Sunday, November 23, 2008
Sunday Nov. 23, 08
Saturday was a rest day. I pretty much just worked all day.
Sunday: I did some sparring. For like 1.5 hours.
Then in the afternoon I did the card workout.
Red- Burpees
Black- Push ups
Royalty cards equal to 10. Aces equal to 11. No rest periods. Holy crap...that was tiring :)
Sunday: I did some sparring. For like 1.5 hours.
Then in the afternoon I did the card workout.
Red- Burpees
Black- Push ups
Royalty cards equal to 10. Aces equal to 11. No rest periods. Holy crap...that was tiring :)
Saturday, November 22, 2008
Thursday, November 20, 2008
Thursday November 20, 2008
I began getting some pimple looking things on my knee that look like bacterial warts or something. I was at the doctor this morning getting a checkup and he said it's just dry/irritated skin (from not wearing kneepads) and could be ingrown hairs or whatnot. Nothing serious. Awesome! Feww
Anyway here are my workouts for today:
5pm- Explosive Strength Workout
A1 Switch-grip Pull ups 4x10
A2 Squat Jumps (25 pd dumbell in each hand) 4x12
B1 Full Body Explosive Push up 4x10
B2 Lunge Jumps 4x12
C1 Clap Pull ups 4x8 (hurt my wrists)
C2 Weighted Ankle hops (20 pds in each hand) 4x20
D Thick Bar Pullups (wrap towel around pull up bar to make it thicker- it will blast the forearms)- 3x7
The main focus with explosive strength workouts is the EXPLOSIVENESS. Anyone doing these workouts to build up their explosive strength shouldn't do reps until failure. He/She should do just enough to be able to have explosive energy in each rep. Simplified: Quality over quantity.
8:30- Bjj practise. Wrestling tonight I think. Update: awesome practise. Really worked my cardio (we were doing king of the mat). Whew...shit gets me goin. My wrestling still needs a lot of work, I'm going to incorporate 2 wrestling workouts a week.
TRIANGLE NOTES: As soon as you get a triangle start pulling on the head right away and moving your hips away constantly while adjusting your triangle to get it tight.
Anyway here are my workouts for today:
5pm- Explosive Strength Workout
A1 Switch-grip Pull ups 4x10
A2 Squat Jumps (25 pd dumbell in each hand) 4x12
B1 Full Body Explosive Push up 4x10
B2 Lunge Jumps 4x12
C1 Clap Pull ups 4x8 (hurt my wrists)
C2 Weighted Ankle hops (20 pds in each hand) 4x20
D Thick Bar Pullups (wrap towel around pull up bar to make it thicker- it will blast the forearms)- 3x7
The main focus with explosive strength workouts is the EXPLOSIVENESS. Anyone doing these workouts to build up their explosive strength shouldn't do reps until failure. He/She should do just enough to be able to have explosive energy in each rep. Simplified: Quality over quantity.
8:30- Bjj practise. Wrestling tonight I think. Update: awesome practise. Really worked my cardio (we were doing king of the mat). Whew...shit gets me goin. My wrestling still needs a lot of work, I'm going to incorporate 2 wrestling workouts a week.
TRIANGLE NOTES: As soon as you get a triangle start pulling on the head right away and moving your hips away constantly while adjusting your triangle to get it tight.
Wednesday, November 19, 2008
November 19, 2008- COMPETITION NOTE
COMPETITION NOTE: Have you ever had to compete on really short notice...and end up doing awesome?! Well that's actually because you weren't wearing yourself out. Usually athletes will overtrain prior to a tournament and not get enough rest the week before. 10-12 days is optimal to rest before the tournament. You can still stay active and practise the moves, but make sure you're RESTING your body. This is quite huge actually and will help you peak just as your match roles around.
Morning: Did my Enhanced Interval Training Workout 2:
10 burpees sprint 50 meters. Drop and do 10 clap push ups. Run backwards 50 meters. Keep going like this for 15 minutes straight. No breaks, no rest periods. Rest comes on an as needed basis. Strive for minimal rest.
Wooo! This one was a toughy. I barely got through it. Very hard workout. I like it though because these types of workouts get me to where I need to be mentally and physically.
Afternoon: Went to practise. I kind of had a shitty practise due to me having to run to the washroom a bunch of times. Stomache aches are so painful :(
Nevertheless, got through the workout and did the best I could given my circumstances.
Tuesday, November 18, 2008
Tuesday November 18, 08
Didn't go to practise in the morning because my body felt like crap. Instead I just did the Max Strength workout I had for the day.
C1 W0rking towards Handstand Pushups 4x10
Max Strength Workout
A1 Pullups 4x4 (with 40pound weight)
A2 Squats 4x5 (195- 10 more pounds than last week)
B1 One arm pushups 4x5
B2 One legged squats 4x5
C1 W0rking towards Handstand Pushups 4x10
C2 Superman 4x20
D1 Bodyweight Triceps Extension 3x10 (Next time, add more reps)
D2 Calf Raises 3x20 (5 more reps than last week)
Kind of felt like crap today during the workout. I'm pretty sure I'm beginning to overtrain, that's why I'm toning it down a notch. I also started taking creatine again today to help me recover from my workouts.
Speaking of pullups. I just found Partner Pull ups! This looks like fun:
Monday, November 17, 2008
Monday Nov. 17, 08
Did my Integrated Circuit Training workout this morning. Here it is:by roudenleiW 4th November 2007
10 to 1
The workout consists of 4 movements:
* pullups
* toe touches (V-UPS)
* dumbbell swings
* burpees
The rep sheme is the following: you start with 10 reps for every movement. After completing one circuit you rest shortly, then you start the next circuit while doing one rep less. So the rep sheme is 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
The rest times also shorten from round to round, for example 54 seconds, 48 seconds, 42 seconds,...
An easier beginner variation of this circuit is:
* body rows
* sit-ups
* dumbbell swings
* squat thrusts
Going to practise at night aswell. Update: Practise was cool. I pretty much just sparred all practise. Didn't learn anything new but practised my rubberguard game.
10 to 1
The workout consists of 4 movements:
* pullups
* toe touches (V-UPS)
* dumbbell swings
* burpees
The rep sheme is the following: you start with 10 reps for every movement. After completing one circuit you rest shortly, then you start the next circuit while doing one rep less. So the rep sheme is 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
The rest times also shorten from round to round, for example 54 seconds, 48 seconds, 42 seconds,...
An easier beginner variation of this circuit is:
* body rows
* sit-ups
* dumbbell swings
* squat thrusts
Going to practise at night aswell. Update: Practise was cool. I pretty much just sparred all practise. Didn't learn anything new but practised my rubberguard game.
I also farted while wrestling with someone (sorry dude!) which was a first for me. I've decided to take Wednesday off. Going to practise 5x a week and working out at home 4x a week is wearing me out a bit. I need to relax and ease my body into it.
I've also begun a challenge where for 30 days I stay away from sweets of any kind. Wish me luck!
Sunday November 16, 2008
The hard training is paying off.
Only had time to go to morning practise today. Bjj'd it up!
Today I implemented the variation of armbar where I grab the opponent's wrist with my armpit. From here I can either finish the armbar, or throw my leg back over his head and pengulum(sp?) sweep him by grabbing his leg.
-I also implemented the scoop defense. Somebody tried to scoop my legs. I just isolated one of his arms and got a triangle. He defended well so I switched to armbar and finished it. I love the TRIANGLE-ARMBAR finish (Thanks Miki :)
-Also worked on the arm triangle from guard. If the opponent goes to choke you, simply push his arm in and grab the arm triangle. From here, I will 1) Finish 2) Sweep 3) If 1 and 2 don't work I'll take the back.
Excellent training session.
Only had time to go to morning practise today. Bjj'd it up!
Today I implemented the variation of armbar where I grab the opponent's wrist with my armpit. From here I can either finish the armbar, or throw my leg back over his head and pengulum(sp?) sweep him by grabbing his leg.
-I also implemented the scoop defense. Somebody tried to scoop my legs. I just isolated one of his arms and got a triangle. He defended well so I switched to armbar and finished it. I love the TRIANGLE-ARMBAR finish (Thanks Miki :)
-Also worked on the arm triangle from guard. If the opponent goes to choke you, simply push his arm in and grab the arm triangle. From here, I will 1) Finish 2) Sweep 3) If 1 and 2 don't work I'll take the back.
Excellent training session.
Fri November 14, 2008
Explosive Strength Workout
A1 Pullup (grip switcharoos) 4sets x8 (increase to 10)
A2 Knee Tucks 4x 12
B1 Explosive Pushups 4x12-15
B2 Lunge Jumps 4x 12
C1 Clap Pull-ups 4x8
C2 Ankle Hops 4x20
D Power Overs 3x20
Felt good today, pushed through the workout nicely.
A1 Pullup (grip switcharoos) 4sets x8 (increase to 10)
A2 Knee Tucks 4x 12
B1 Explosive Pushups 4x12-15
B2 Lunge Jumps 4x 12
C1 Clap Pull-ups 4x8
C2 Ankle Hops 4x20
D Power Overs 3x20
Felt good today, pushed through the workout nicely.
Thursday Nov. 13, 2008
Learned tons of new stuff today in BJJ practise.
Submissions:- I practised rubber-guard lots and got some omaplatas(sp?) going.
-My friend showed me how to go from triangle to armbar. I then utilized it right away in sparring. (Update, I use that a lot now, and it really increased my finishes)
-Learned triangle escapes (get your hips under you then look up hard, pull his knee down. Most important thing is to GET THE HIPS UNDERNEATH LIKE A SQUAT)
-Overhook, to arm-drag, to either: 1) Take his back or 2) Armbar if he tries to revers the arm-drag.
-Also learned another way to do the armbar. By putting the dudes hand under my armpit and grabbing under his armpit. Adds for a tighter grip.In the first part of practise I was sparring with the coach's private student and I got an armbar. The dude stood up and I descided to loosen up and let go of the arm cuz I didn't want to tap him. This made me fall right on my knee. Ouch, got a bruise there.
I debated staying for the second part of class but boy am I glad I did. I sparred some guy who a month ago tapped me out without problems. This time I tapped him with the armbar and passed his guard and mounted. Super happy about that! Shows major improvment.
In the afternoon I'm going to be doing my Enhanced Interval Training.
12 Burpees24 Pushups36 Squats150 Rope Turns (or 400 meter run).Repeat circuit 4x as quick as possible. No rest periods.
Update: Did it in 10min 30 sec.
Submissions:- I practised rubber-guard lots and got some omaplatas(sp?) going.
-My friend showed me how to go from triangle to armbar. I then utilized it right away in sparring. (Update, I use that a lot now, and it really increased my finishes)
-Learned triangle escapes (get your hips under you then look up hard, pull his knee down. Most important thing is to GET THE HIPS UNDERNEATH LIKE A SQUAT)
-Overhook, to arm-drag, to either: 1) Take his back or 2) Armbar if he tries to revers the arm-drag.
-Also learned another way to do the armbar. By putting the dudes hand under my armpit and grabbing under his armpit. Adds for a tighter grip.In the first part of practise I was sparring with the coach's private student and I got an armbar. The dude stood up and I descided to loosen up and let go of the arm cuz I didn't want to tap him. This made me fall right on my knee. Ouch, got a bruise there.
I debated staying for the second part of class but boy am I glad I did. I sparred some guy who a month ago tapped me out without problems. This time I tapped him with the armbar and passed his guard and mounted. Super happy about that! Shows major improvment.
In the afternoon I'm going to be doing my Enhanced Interval Training.
12 Burpees24 Pushups36 Squats150 Rope Turns (or 400 meter run).Repeat circuit 4x as quick as possible. No rest periods.
Update: Did it in 10min 30 sec.
Wed. November 12, 08
Morning: Max Strength Workout
A1- Weighted pull ups 4x4
A2- Squats (185) 4x5
B1-One arm push ups 4x5
B2- One legged squats 4x5
C1-Handstand Pushups Training 4x10
C2-Superman 4x20 on a decline bench.
D1-Bodyweight tricep extension 3x10
D2-Calf Raises (one foot at a time) 3x15
This workout took me like 1-1.5 hrs. My main purpose was to work on brute strength.
Evening: BJJ practise. During sparring I utilized the "heavy on the hips" technique while I was in mount. It worked like a charm. Then I also started experimenting with rubber guard. Overall getting better. I sunk in a d'arce choke from the top of halfguard but I left the arm in a bad position so I couldn't finish it. Instead I let go and kimora'd the dude from halfguard. Spittin hot fiya!
A1- Weighted pull ups 4x4
A2- Squats (185) 4x5
B1-One arm push ups 4x5
B2- One legged squats 4x5
C1-Handstand Pushups Training 4x10
C2-Superman 4x20 on a decline bench.
D1-Bodyweight tricep extension 3x10
D2-Calf Raises (one foot at a time) 3x15
This workout took me like 1-1.5 hrs. My main purpose was to work on brute strength.
Evening: BJJ practise. During sparring I utilized the "heavy on the hips" technique while I was in mount. It worked like a charm. Then I also started experimenting with rubber guard. Overall getting better. I sunk in a d'arce choke from the top of halfguard but I left the arm in a bad position so I couldn't finish it. Instead I let go and kimora'd the dude from halfguard. Spittin hot fiya!
“Excellence is the gradual result of always striving to do better.”- Pat Riley
“Knowledge is power.”- Francis Bacon
“No matter what the level of your ability, you have more potential than you can ever develop in a lifetime.”- James T. Mccay
“People often say that motivation doesn’t last. Well, neither does bathing- that’s why we recommend it daily”- Zig Zagler
"The real message that I wish to convey is that you cannot expect to become a special athlete without a special effort. If your goals are general fitness, you can accomplish this task with a moderate level of intensity. If however you wish to become a champion, the time will come when you must dig down deep within. You cannot stroll through workouts and expect greatness. You must raise the bar on what is expected of you to separate yourself from the majority." Ross Enamait
"Patience and perseverence have a magical effect before which difficulties disappear and obstacles vanish."
“Knowledge is power.”- Francis Bacon
“No matter what the level of your ability, you have more potential than you can ever develop in a lifetime.”- James T. Mccay
“People often say that motivation doesn’t last. Well, neither does bathing- that’s why we recommend it daily”- Zig Zagler
"The real message that I wish to convey is that you cannot expect to become a special athlete without a special effort. If your goals are general fitness, you can accomplish this task with a moderate level of intensity. If however you wish to become a champion, the time will come when you must dig down deep within. You cannot stroll through workouts and expect greatness. You must raise the bar on what is expected of you to separate yourself from the majority." Ross Enamait
"Patience and perseverence have a magical effect before which difficulties disappear and obstacles vanish."
Tues Nov. 11
I had practise yesterday night and this morning aswell.
Cool addition to my repertoir:
-D'arce Choke from halfguard (make sure chest is ontop of the arm)
Low Mount: Keep heavy on the hips by twisting your hips side to side to mess up the opponent's grip.
In the evening:
Did an Intergrated Circuit Training workout.
10 mins. No rest. 1min- burpees, 1 min pull up, 1 min squats, 1 min push ups, then 45 sec for all of em, then 30, then 15. That's 10 mins. I gassed pretty hard haha.
Cool addition to my repertoir:
-D'arce Choke from halfguard (make sure chest is ontop of the arm)
Low Mount: Keep heavy on the hips by twisting your hips side to side to mess up the opponent's grip.
In the evening:
Did an Intergrated Circuit Training workout.
10 mins. No rest. 1min- burpees, 1 min pull up, 1 min squats, 1 min push ups, then 45 sec for all of em, then 30, then 15. That's 10 mins. I gassed pretty hard haha.
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