Need more attacks for my game

We learn BJJ very much like defence - we are in half guard and trying to get out. We are in side guard and trying to get out. Some one has mounted me and I'm trying to get out.

I want more attacks!
I want to be the one who is side mounting or mounting some one!
It's so much easier to roll, if you get to the upper position:-)

Next time I'll try to be on top - atleast once:-)
Tomorrow is a recovery day, but I'll try to find some time to look at sweeps from open guard.
Here are the techniques we have learnt at Jyväskylä Fight Club. It's from my Youtube Channel

30.12.2011 heavy bag and BJJ

It's still holiday time and training is not at full intensity - might be good for me.
(Glutes are not sore after yesterdays squats - maybe I didn't work hard enough.)

Today I did a short session with the dummy just to find out if the idea works. It does work, arms could be a little heavier to get a better feel for the techniques.

At 11 am I'll do a short heavy bag routine - kind of an introduction for my nervious system:-)
Main focus is on good form and shifting weight on punches. I'll do about 20 reps on each technique on both sides - orthodox and southpole.
Techniques are:

• Jab (1),
• cross (2),
• 1 - 2 - 2 -1
• 1 - 2 - U - O - O - U - O - O (U = duck under aca "bob& weave", O = hook)
• 2 - 1 - O - O
• 1 <- 2 ( <- = feint backwards)
• 1 - O - 2 ( hook with the leading hand)

After boxing I'll do short kickboxing session

• jab ( push frontkick for keeping distance)
• front roundhouse to thigh and working it higher ( full hip rotation)

(Did the kicking part as a tabata exercise 20sec x 8rounds (10 sec break) . One set for frontkick and one for roundhouse.)

At 5 pm I'll go to BJJ workout at our dojo.

(Tryed to roll a little more actively attacking, but ended up in defending. I think the idea was right, but I did not have enough skill to dominate my partners. I am very happy thou - I tried and I am tiered - so I did get exercise and I might have learnd something. who knows?)

Tomorrow is a recovery day - streching! ...As Alway it has not happened yet:-)

29.12. weight training - legs

Just one detail from the dummy:-)
Belt is grey as my hair.
Stretching and maybe Gracie DVD's today...

Main event today is weight training in the evening.
Warm up 5 minutes rowing.
Squat- but not full. Only parallel of full 70x10, 80x6, 80x4, 60x6, 60x8.
(I did squat a little deeper than usually. Many sites on web suggested to do parallel or full squats - looks like I need to practise the technique first before adding more weights.)
Single leg squat 50x10, 60x6, 60x4, 60x6, 60x8

Last three sets:
Hip abductors 80x10x3
Hamstrings 50x10x3
Leg extention70x10x3
Three sets are done rotating with out breaks


My first training dummy from a heavy bag to do some solo training for BJJ.
(Ofcourse it's on the floor during BJJ training.)

28.12.2011 " heavy bag - study - BJJ"

It's morning, I am trying to plan todays schedule.
Children are sleeping so heavy bag is a "no - no".
Grandchild will be hear in a moment...

Today I'll start with DVD's of BJJ techniques and try to get some stretching done during playing with my grandchild.

Main event will be BJJ at our doyo.
(Comment after training: It was fun, but humiliating. I could not pass a guard, but my guard was like paper to most of the others - I didn't stay for the last 15 minutes of free rolling - just to be mindfull of my knee.)

(It's Xmas time and training can not be intensive yet.)

Weeks training schedule

	9am	1 pm	6 pm
Monday lower body	heavy bag+tabata	study	gym
Tuesday rest	stretching	study	rest
Wednesday upper body	heavy bag	study	BJJ
Tursday lower body	stretching+tabata	study	gym
Friday upper body	heavy bag	study	BJJ
Saturday rest
Sunday mixed			BJJ

"Study" is learning mostly about BJJ from DVD's or internet

Training session is from 90 to 120 minutes

Idea is to develop muscle strengt for lower body and flexibility for hips and anaerobic endurance

27.12. upper body

It's still Christmas time and family is visiting so full training schedule is not possible.
I'll try to stretch in the morning and afternoon I'll hit the gym.
At the gym I'll repeat my deltoideus routine. Just a little more weights today. Pull ups (8,7,6) and bench press with 70 kg (4 reps) powerlift and 4 reps normal.

Did some DVD watching today too - so I'm getting closer to following my own program

I'm feeling yesterdays training in my glutes. This means work well done:-)

26.12.2012 legs

I did my basic leg routine but with just a little less weights.
Starting with 5 minute warm up - today it has learning to ride a unicycle.

Started with deep front squats (20kgx10, 30x10,40x10 and 50x10)
Wide Box squats upperbody uprigth (20kgx8 x3)
Alternating lunges (20x10, 25x6,30x4,25x6,20x8)
Claves single leg exentric (60kgx6x3)

Knee did not hurt and legs were tiered after the training. Good session:-)

23.12.2011 Deltoideus workout

Did a low intensity workout for shoulders.

5 minute rowing for warm up.
Pull ups three sets ( 7+7+5).
Bench press (power lift) legs elevated 40kg x5, 50 kgx 5, 60 kg x, 65 kg x 5
Seated military press 20kg x 10 x 2
rear delt raise 20kg x 10 x 2
upright row 20kg x 10 x 2
Dumbbell bent-over row 15kg x 10 x 2
Dumbbell curl 15 kg x 10 x 2

Basic training schedule

Having two months very much dedicated for training makes me want to learn in a progressive way. Just going to regular dojo classes will not give the best result. I'll probably do my own learning program for different techniques.

(9 am - 11 am. Low intensity.) In boxing and karate I will just do shadow boxing and heavy bag and my usual coordination and footwork drills. This is kind of staying flexible and maintaining basic technique stuff. (Not trying to learn much new.)

(1 pm - 3 pm. Technical learning.)In BJJ I am just starting. Finished my basic entry course and starting to roll with rest of the club. Maybe I'll follow the Gracie University in my mid day sessions or start to practise different scenarios from basic posistions. (But something systematic.)


(6 pm - 8 pm. Actual exercise.) I'm planning to have high intensity days just before recovery days. Like doing maximum intensity weights and letting muscle grow next day. (Muscle grows in rest/recovery.) Otherwise regular dojo - mostly BJJ, but might be Shooto, Karate or Boxing

Merry Christmas - new training dairy

Maybe I can follow my own program better with help of a training dairy.
This is written totally for me.

Plan is to practise 3 times per day for January and Febryary 2012. But have two recovery days per week.

Training is cross training in martial arts and weight training.
One goal is to learn BJJ.