About what seems like 150 years ago, right after my shoulder surgery(s) I did yoga once a week as part of my rehab protocol. In my deconditioned state it was very beneficial... but then we've covered this before.. One of my fellow students was an assistant coach for one of the more successful collegiate rowing programs in the area. As class ended we started talking about training, I don't remember exactly how, but we started talking about what I used to do to get fit to play rugby. Generally it was a progression from longer sprints with complete rest to more continuous intervals with the rest periods getting more and more active. Pretty basic stuff for any soccer/rugby/aussie rules coach.
She asked "What about your aerobic base?"
I had no idea what she was talking about. I pulled a funny face, and quite eloquently said: "huh?"
It is explained here
Aerobic base? What the hell is that? You just go out and do sprints and get fit.. I don't have to go on long runs to get fit to get fit.. what kind of sense does that make.
I think my eloquent response was (shrug) "I never do any.. seems to work."
Mike Boyle has a better response here.
Pump and preen training continues:
dumbbell bench:
8 at 65
8 at 75
8 at 85
then 5 at 95
Rows:
8 at 115
8 at 135
8 at 155
8 at 175
6 at 195
OHP
8 at 45
8 at 55
6 at 65
Mahalo
Tuesday, November 3, 2009
Monday, November 2, 2009
Samhain..
Catching up from the Halloween weekend.Wednesday was another day of takedowns. I taught class and worked on control points from standing and options. It's good to have options.
Thursday my gym at work was closed due to an event so I had to take an unscheduled rest day. Not a big deal. I'm going to hammer things hard this week, take a short deload and jump back on the 5/3/1 bandwagon.
Friday was sort of all over the map.
I did some light prowler work to warm up, then did:
kneeling russian twist and press 2 minutes
kb swing 2 minutes
2 minutes rest.
Renegade row w/ push-up 2 minutes
hip to hip kb halos 2 minutes.
I had some folks do this 2x through as their whole workout, I did it once to leave room for:
8x15seconds all out 45seconds off with the prowler (building up more anerobic alac)
Then
1 pull-up every 15 seconds for 10 minutes. (more work capacity on these)
Paul did:
20 seconds on 20 off (paddle)
40 seconds 0n 40 0ff
60 seconds on 60 off
40 seconds 0n 40 0ff
20 seconds on 20 off
2x on the erg.
He's getting down right respectable on the erg. I wanted to work on his fitness without loading him, as sometimes he neglects recovery a bit)
Saturday morning class we worked some triangles, and I had a good roll with Paul. I rolled with a couple of newer folks, and with Neal who is competing this weekend. All in all a great class.
From there I headed basically straight to the gym.
Did hang cleans:
worked up to 90 kgs for 2
then speed deads:
8x2 at 315 light rest. Really working on hip hinge and rate of force development.
Sunday was off.
I do love Halloween. Unfortunately the wife does not, and since we're not really too big on going out and living the rock star lifestyle, not much happened this weekend.
Hope yours was fun.
Mahalo.
Tuesday, October 27, 2009
Differences.
Last night at class I got some good stuff in. Learned a pass that will do good things for my game. Rolled with a blue belt from another school (just down the road). It was good. He's MUCH bigger than me (pushing 3 bills). I pulled guard (don't ask me why, I'm a masochist) he tried to pass, and I turned. He got back control, and never got hooks, but I could NOT shake him off my back. I tend to just 'wrestle' my way out of those positions, and with his weight and his very good wrestling I could not get him off of my back, and I was moving so much that he couldn't improve, it was a stalemate.. one that I will have to figure out.
I was talking to the professor about some wrestling stuff last night, and it brought up the differences between jiu-jitsu and wrestling. Now I will readily admit that I am a blue belt in jiu-jitsu. I also never really wrestled at what I consider a high level so my opinion and about 3 bucks might get you a cup of coffee. So take it for what it's worth, but this is my blog and this is my opinion.
The biggest difference is the attitude. Wrestlers try to bend their opponents to what they want to do. To push punish and pressure until the guy you're wrestling makes a mistake. Wrestlers break down their opponents forcibly. There is no relax and react like there is in jiu-jitsu. In bjj there is a much smaller window for error. If you leave a hand out of position you lose. Also having a gi on changes the speed and pressure with which you can move. I can control my opponent completely with a gi on. If he bucks and squirms like crazy he's (probably) not going to break my control, he's just going to get tired. In no-gi or wrestling he always has room to move. I only have a few control points at any given time.
In bjj, side control/in guard/guard/half-guard/turtle/mount are all reasonable positions to fight from. There is no reason to panic, take your time get underhooks, test balance, see how the other guy deals with these changes, there are no bad positions, some are more comfortable than others, but unless you get submitted you're still in the fight. Improve grips, improve position, get tight, keep improving by increments until one of you makes a mistake.
Wrestling, you have to be dynamic, if you're on the bottom your only option is to get out, or get pinned the control you have isn't going to get much better so go for the reversal or the pin. It creates a whole different mind set. Wrestlers can force round pegs into square holes (more often) because you really only have 3 positions: neutral, par terre top, par terre bottom. You need fewer 'techniques' but you have to be very good at them.
This is why I would advocate gi training for anyone who wants to fight mma. Learning to control, and find weaknesses in control, staying relaxed in "bad" positions is very important. This is also why a lot of guys who have great jiu-jitsu need to wrestle more, to be more tenacious in scramble situations, to learn that without the grips of the gi, sometimes you can just 'force' a move to create a scramble. Sometimes a scramble is the best thing that can happen to you.
Again that's my opininon, and it may change as I improve. Anyone with any thoughts on the subject feel free to chime in.
the week of 8s: uppers:
Dips:
4x6 at bw+45 (not 8s I know.. you and your logic can shut up)
Rows:
worked up by 8s to 155 x8
Ohp/chins superset:
ohp bilateral dumbbell:
8x55
chins:
7 at bw
4x
Mahalo.
I was talking to the professor about some wrestling stuff last night, and it brought up the differences between jiu-jitsu and wrestling. Now I will readily admit that I am a blue belt in jiu-jitsu. I also never really wrestled at what I consider a high level so my opinion and about 3 bucks might get you a cup of coffee. So take it for what it's worth, but this is my blog and this is my opinion.
The biggest difference is the attitude. Wrestlers try to bend their opponents to what they want to do. To push punish and pressure until the guy you're wrestling makes a mistake. Wrestlers break down their opponents forcibly. There is no relax and react like there is in jiu-jitsu. In bjj there is a much smaller window for error. If you leave a hand out of position you lose. Also having a gi on changes the speed and pressure with which you can move. I can control my opponent completely with a gi on. If he bucks and squirms like crazy he's (probably) not going to break my control, he's just going to get tired. In no-gi or wrestling he always has room to move. I only have a few control points at any given time.
In bjj, side control/in guard/guard/half-guard/turtle/mount are all reasonable positions to fight from. There is no reason to panic, take your time get underhooks, test balance, see how the other guy deals with these changes, there are no bad positions, some are more comfortable than others, but unless you get submitted you're still in the fight. Improve grips, improve position, get tight, keep improving by increments until one of you makes a mistake.
Wrestling, you have to be dynamic, if you're on the bottom your only option is to get out, or get pinned the control you have isn't going to get much better so go for the reversal or the pin. It creates a whole different mind set. Wrestlers can force round pegs into square holes (more often) because you really only have 3 positions: neutral, par terre top, par terre bottom. You need fewer 'techniques' but you have to be very good at them.
This is why I would advocate gi training for anyone who wants to fight mma. Learning to control, and find weaknesses in control, staying relaxed in "bad" positions is very important. This is also why a lot of guys who have great jiu-jitsu need to wrestle more, to be more tenacious in scramble situations, to learn that without the grips of the gi, sometimes you can just 'force' a move to create a scramble. Sometimes a scramble is the best thing that can happen to you.
Again that's my opininon, and it may change as I improve. Anyone with any thoughts on the subject feel free to chime in.
the week of 8s: uppers:
Dips:
4x6 at bw+45 (not 8s I know.. you and your logic can shut up)
Rows:
worked up by 8s to 155 x8
Ohp/chins superset:
ohp bilateral dumbbell:
8x55
chins:
7 at bw
4x
Mahalo.
Monday, October 26, 2009
Thinking about stuff.
Couple things.. wholly unrelated.
Before this season on The Ultimate fighter, I couldn't stand Rashad Evans, and always liked 'Rampage' Jackson. Rashad always show-boated, and danced around, and Quentin just got down to the business of beating people up. After last week's TUF, I've completely changed my story. Evans is a great coach, he understood his weak points and brought in people smarter than him to help his guys. He picked experienced fighters, and picked guys based on performance rather than appearance. When they had good days he kept his guys focused, and when they had bad days he kept it in perspective... and well he's 5 and 0 and rolling. Rampage seemed to think it was all about him. Focusing on draw and face time than getting his guys ready, and when they lost he just walked away shaking his head.. and his guys keep losing. He's not working on making them better fighters, he's having them work on the things HE's no good at. Now that he's losing, he's just making fun of and bullying the fighters on the other team. He's a jerk. I still can't stand Rashad's fighting style, but I have a whole new respect for him.
A couple of people have approached me about a 'Push Present' for the wife. What a horrible term, and what a disgusting idea. It creates a huge divide between the mother and father, and it basically says "You (the mother) have the reproductive power, and I (the father) have the financial power. If you allow me to breed with you and bear my progeny I will give you a shiny bauble."
How patronizing, and how crappy does that make everyone feel. The wife is my partner, if she want's something shiny she goes and gets it. She wants this offspring as much as I do. The idea of payment for services rendered to my wife is kind of disgusting. Thankfully the wife agrees.
Mike Boyle has a great video out from his new DVD set (which I covet) about why not to squat. It's great, and I agree with a lot of what he says.. except: I still tell anyone who wants to add body mass to squat.
Also for certain populations.. One of Boyle's criticisms of the lift is that low back strength is a limiting factor, but dealing with rugby players (who spend a lot of time pushing loads across their shoulders, and rowers who are terrible at hip hinging under load, I want to bring up that limiting muscle group so that these athletes' low backs can stabilize a load in their sport.
No exercise is for everyone, and very few exercises are for no one.
Wrestling.. in high school, I was a pretty mediocre wrestler at best. We had a great high school program, but my high school coach sucked (we had a great Boy's Club program feeding my high school we won in spite of our coach, not because of.. I learned more about how not to coach from him than I learned about wrestling). While I won about as many as I lost, I could have been much better. My baby brother was a damn good high school wrestler. He had a great coach, and I learned a ton just by supporting chico (not his real name) when he was in little league and high school. He had moments where he was an absolute artist on the mat.
When I went to college a couple of the guys on the wrestling team talked me into coming to practices for a while, and I had a blast, learned a lot, and realized that the idea of dorm life and weight cutting were not mutually conducive. So I quit.
Now, I'm helping guys at the jiu-jitsu academy with their take downs. I have learned that I really do know a good bit about wrestling (at least on the feet). It's a good feeling taking what I'd always considered to be a weak point, and turn it into a strength.
Training:
Friday fun:
Mine:
TGU left/TGU right, chin up
x20
6x 1 minute pummel with others.
everyone else 4 rounds:
1 minute each of:
push prowler, pull rope
man-makers
bw split squats
athlete's choice (unless you're competing, then you pummel with me)
Saturday:
Jitz, americana to arm bar. Cool set up, one that really fits into my game. Actually hit it in sparring that same day.
Couple guys came up from Tacoma to roll. I always feel weird asking people I don't know to roll. I'll roll with just about anyone, but I always feel weird asking. I'm usually bigger than they are, and I feel like a bully.. it's weird. I don't like it. I'll have to get over that eventually.
in the gym:
Hang cleans
worked up to 4x185
speed deads:
7x2 at 315 very fast.. felt good.
Mahalo.
Before this season on The Ultimate fighter, I couldn't stand Rashad Evans, and always liked 'Rampage' Jackson. Rashad always show-boated, and danced around, and Quentin just got down to the business of beating people up. After last week's TUF, I've completely changed my story. Evans is a great coach, he understood his weak points and brought in people smarter than him to help his guys. He picked experienced fighters, and picked guys based on performance rather than appearance. When they had good days he kept his guys focused, and when they had bad days he kept it in perspective... and well he's 5 and 0 and rolling. Rampage seemed to think it was all about him. Focusing on draw and face time than getting his guys ready, and when they lost he just walked away shaking his head.. and his guys keep losing. He's not working on making them better fighters, he's having them work on the things HE's no good at. Now that he's losing, he's just making fun of and bullying the fighters on the other team. He's a jerk. I still can't stand Rashad's fighting style, but I have a whole new respect for him.
A couple of people have approached me about a 'Push Present' for the wife. What a horrible term, and what a disgusting idea. It creates a huge divide between the mother and father, and it basically says "You (the mother) have the reproductive power, and I (the father) have the financial power. If you allow me to breed with you and bear my progeny I will give you a shiny bauble."
How patronizing, and how crappy does that make everyone feel. The wife is my partner, if she want's something shiny she goes and gets it. She wants this offspring as much as I do. The idea of payment for services rendered to my wife is kind of disgusting. Thankfully the wife agrees.
Mike Boyle has a great video out from his new DVD set (which I covet) about why not to squat. It's great, and I agree with a lot of what he says.. except: I still tell anyone who wants to add body mass to squat.
Also for certain populations.. One of Boyle's criticisms of the lift is that low back strength is a limiting factor, but dealing with rugby players (who spend a lot of time pushing loads across their shoulders, and rowers who are terrible at hip hinging under load, I want to bring up that limiting muscle group so that these athletes' low backs can stabilize a load in their sport.
No exercise is for everyone, and very few exercises are for no one.
Wrestling.. in high school, I was a pretty mediocre wrestler at best. We had a great high school program, but my high school coach sucked (we had a great Boy's Club program feeding my high school we won in spite of our coach, not because of.. I learned more about how not to coach from him than I learned about wrestling). While I won about as many as I lost, I could have been much better. My baby brother was a damn good high school wrestler. He had a great coach, and I learned a ton just by supporting chico (not his real name) when he was in little league and high school. He had moments where he was an absolute artist on the mat.
When I went to college a couple of the guys on the wrestling team talked me into coming to practices for a while, and I had a blast, learned a lot, and realized that the idea of dorm life and weight cutting were not mutually conducive. So I quit.
Now, I'm helping guys at the jiu-jitsu academy with their take downs. I have learned that I really do know a good bit about wrestling (at least on the feet). It's a good feeling taking what I'd always considered to be a weak point, and turn it into a strength.
Training:
Friday fun:
Mine:
TGU left/TGU right, chin up
x20
6x 1 minute pummel with others.
everyone else 4 rounds:
1 minute each of:
push prowler, pull rope
man-makers
bw split squats
athlete's choice (unless you're competing, then you pummel with me)
Saturday:
Jitz, americana to arm bar. Cool set up, one that really fits into my game. Actually hit it in sparring that same day.
Couple guys came up from Tacoma to roll. I always feel weird asking people I don't know to roll. I'll roll with just about anyone, but I always feel weird asking. I'm usually bigger than they are, and I feel like a bully.. it's weird. I don't like it. I'll have to get over that eventually.
in the gym:
Hang cleans
worked up to 4x185
speed deads:
7x2 at 315 very fast.. felt good.
Mahalo.
Friday, October 23, 2009
single...leg.
lifting last night:
TRX split squats:
worked up to 6 at bw+70
single leg dead lifts:
50 total reps per leg at 20kg kb.
working this weekend.. again.
Mahalo.
TRX split squats:
worked up to 6 at bw+70
single leg dead lifts:
50 total reps per leg at 20kg kb.
working this weekend.. again.
Mahalo.
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