Day 31 (83,4) - Hojo undo

I am still having a recovery week, but I want to test my shoulder.
One way is to test it with a hojo undo routine. Link is on the image and image from a dumbell that I'll use today. (Just 2,5 kg for a light exercises. I've used 5 kg and strong persons use 10 kg with a longer handle.) Before doing Hojo undo, I'll do an "integrated shoulder flexibility routine". This I should do before every bjj session:-)

Other routine I'll do is "superfoot" Bill and after that stretching.

comment after training:
After doing hojo and stretching I feel some pain on shoulder. It's not bad. Just a little worried that it might not be strong enough to take tomorrows BJJ.

For BJJ I'll try to learn something about taking the back...defending and attacking.

Defending your back

Cover your neck. Put your shoulder, back and hip to the mat. When you have your hip on the mat, opponent cannot get a hook in. So the fight is about strong side label grip and hooks and arms need to be close to your body. You take some leverage away by moving your hip up or down.

If my opponent has a seatbelt grip and both hooks in?
I'll grap the choking arm with both hands (and wait for him to attack). Fight to turn my self to my side and kick of lower hook. Be aware of opponent changing his choking arm. (Maybe I can get my shoulder/neck so deep to the mat that it's not possible for him to get his arm arround my neck?)

Attacking back

When you are taking someones back, you would like to secure your position with a seatbelt grip or by choke from strong side. One or two hooks in and control your opponents hip and chest.

Attacking from seatbelt and both hooks:
Fight for a good label grip with turned label feeded to choking hand. (Keep seatbelt pressure at solar plexus - not too up.) Keep my head on the weak side - pushing opponents head.

What about grip fight from the back?

OK - here is a storyboard and a video about hooks from turtle to back mount.

Day 30 - (83,2) - half way

The 60 days intensive training is on it's turning point. I am taking a low intensive week to strengthen my shoulder and recover from previous workouts.

I wrote about thinking about training as a process compared to fixed periodical schedule. (I don't have any competition dates to set my goals for. ... Well, there is golf season, but that is a totally another cup.)

Process thinking can be a good approach for learning BJJ skills, too. One of Gracie University quotes has been ringing in my head: "become a student of principles...". For every move you learn, you need to think about the principle behind the technique and how to counter it. So it's not what you do, but why and when you can apply it.

So what moves should I learn and study? One major goal is to learn and deepen the understanding of the techniques taught at my BJJ class. Those technique are the ones that I can drill and do in the class. It is not possible to learn techniques with out rolling and the technical drills are for techniques that are taught at our class.

Currently theme is taking your opponents back - back mount - escapes and submissions.
Often the game starts with seatbelt and one or two hooks in. What are the princibles?(Take a way the best leverage of the choke by moving up or down.)To escape you want to go to the weak side and get your back on the mat.To hold your opponent, you want to keep your head or bicept between your opponent and the mat.

Here is one principle - Move yourself - not your partner (Closed guard sweep)

I had too much spare time. So I left an ad to sell my Kawasaki ER-5. It's a good bike, but I'll buy a new one. Or not, if no one is interested :-)


For recovery I'll do some hip and leg stretching and watch television. Just have to mind my back. Good posture is essential in all stretching. I'll do PNF and static stretching today.

I just checked my blogs statistics. Most of the readers are from Finland and probably from our club. Interesting detail is that blog has over 150 hits from Russia. Just curious who the readers are? Comments? BUT happy to have someone who reads and in a way makes me stick to my program. (Well after this low intensity week atleast:-)

Day 29 - (83,2)- extra recovery

I've desided to have a recovery week. It's getting to half way of my 60 days intensive training. Often a good program is also designed with periods of low intensity weeks like 3 high intensity + 1 low intensity and 3 high + 1 low and so on. Periods used to be 3 months, but now it's more often 8 - 9 weeks and then the program changes. Years programming or periodization classic is:
a) Enduration - aerobic - stamina (learning new techniques)
b) Strength (building muscle - building new techniques to your game)
c) Max strength - Plyo (high intensity reps - low frequences - competition like techniques)
d) Loosening (Competition techniques)

This is the periodization if one competes, but what if you are over 50 and not competing?
(In BJJ the oldest senior class is from 46 to 50 years!)

If you do not have a goal like competition season to aim for, what should one do?
One answer is to build periodization in your weekly programs and try to be in shape all around the year - or just change the theme very light.

After my 60 day intensive training I'll plan a program to keep me in shape all the time:-)
(Maybe it's a 4 week schedule with 3 intensive weeks and one recovery week. BUT every week will have all the training periods:

• aerobic and anaerobic endurance
• building muscle and strength
• Plyo and max capasity ( or 95% )
• coordination, balance, flexibility
  
• recovery

And also phases like:

• getting to know a new technique
• drilling a technique
• implying it in my game ( sparring, rolling or golf:-)

Big mental change is not to have a goal set in my calender, but to set a goal to follow a program. Goal is to follow a process and trust that it will do it's job.

Important is the journey - not the end.

Some standards for physical apility

If I am trying to keep in shape, I'll need some standards to watch. So I am not trying to get better and better in all asbects of functional ability. BUT what is good enough?

Weightlifting Performance Standards has one answer:
I'd like to be intermediate level (I am well over 50 and the standards are for people in their prime.). It's saver to test my max by calculating it from 5 rep max.
Bench press 1rm 90 kg -> 5rm 80kg,
Deadlift 1rm 125kg ->5rm 110kg,
Squat 1rm 122 kg -> 5rm 110 kg. This is the most difficult at the moment. My max is 100kg!!! I need to develop more strength to my legs - as I have been doing for the previous 2 months, but more work is needed.

Cooper test 12 min run should be over 2000 meters. (I'm not going to test this.)
Bodyfat 10 - 15%. (Current might be 17%). So I am carrying 5 kg extra fat at the moment.
Golf handicap should be single digit and it's 11 at the moment:-)

Day 28 - (82,5) -recovery -hip stretching

Very hard decision - I have to skip one or two BJJ classes. My shoulder just can not take it - yet.

Today is a recovery day on my training program and it's good. I'll do some hip stretching, but I have to be mindful of my back. I worked my hips for two hours yesterday and result was a back pain - OK - hips joints , back and shoulder - but that's what you get for excersing:-)


Recovery is the time when muscle grows! So I'll let it happen:-)

Day 27 - (84,0) - hip stretch - BJJ

Intensive program is starting to feel. Shoulder has not recovered from an armlock and legs are tiered and little pite beaten. Mostly I'm concerned about my shoulder - so in the morning I'm going to do:

Paul - windmill - Bill - heavybag kicks ( tabata) and hip stretching.


Afternoon is BJJ class with the theme of back mount. Here is something simple to test today. Hope it works:-)
Technique prevents RNC, but escape leaves you in a bad situation. It's very much possible that you will end up under a full mount - not a very much better situation...



I thought that I don't need a diet to loose some weight. Seems like I need to watch what I eat. My weight is not dropping. Jelly on my stomach and it's not transforming to muscle. (I am middle weight in our BJJ class, but I don't like the extra cushion on my torso.)

This was one of the techniques taught tonight.

Day 26 - (83,5)- boxing

Yesterdays BJJ class was very hard on me. I'll take it easy in the morning - strech a little and try to learn some back mount situations.

In the evening I'll go to Shooto class to learn boxing.

Here is a counter for escape we learned yesterday.

I tried this and it worked when drilling. Important is to keep your head under your opponents head and a very good hold on back to get leverige to turn your opponent. On free roll I did not get a change to try it - I missed all the opporturnities.

Day 25 - (84,1)- heavy bag - BJJ

Today I'll have a technical session on hitting heavy bag and add to it a Paul - Bill - stretching session. I'll try to keep all techniques loose and light.

At noon I'll try to learn something new for BJJ - one or two storyboards for the evenings BJJ class.

This is what we learned in our BJJ class.

Day 24 - (84,0) - recovery

Tuesday is a recovery day. Morning starts with shovelling snow and a full body massage.

My new theme is to stretch a lot. I think I stretched about 2 hours yesterday and I'll try to do it today too. My kicks are too low and hips are not flexible enough for BJJ. (Maybe hip arthtis and lower back disc operation might have something to do with it :-)

I've set a goal for splits - today I'll try to stretch 5 cm wider than yesterday. (It's a lot, but I'll warm up.)
I'll start with dynamic stretching. Continue with PNF and finally do static 1 minute holds two times per movement.

AND I still have some raw chocolade left to boost my recovery - mentally atleast.

Final touch to the recovery day is sauna and tea with honey.

Day 23 - (83,5)- skiing and stretching

Today is an active recovery day. I'll ski crosscountry about 10 km and stretch. (Skiing was easy! BJJ rolling is so intensive that it helps skiing.) In the afternoon I'll do a light punching series and some more hip stretching. (Stretching is mentally hard. I am not flexible any more - I'd say very far from it.)

I found a closed guard gi skirt choke series that was taught to us. I'll do a storyboard of it to remember it easier.

Day 22 -(84,3)- BJJ

I feel very tiered after sleeping 10 hours. Today I'll stretch and go to BJJ class. Hopefully I can try out my Hon Kesa Gatame escapes:-)

I think I have to take two active recovery days - Monday and Tuesday. Most important thing in training is to let the muscle grow. Muscle grows when you are resting - not when you are stressing the muscle.

This is a choke I got in to few times and did not understand what happened. Now I know:-). Check the link on the image. It takes you to the youtube video.

This was the theme today at BJJ Class.

Day 21 - (83,5) - legs

I short hip stretch in the morning and leg routine at the gym in the afternoon.
Shoulder is stiff and legs are wasted.

I just ordered grappling cloves and a boxing helmet from a net store. Goal is to go to shooto class next Thursday. Thursdays theme is boxing.

Day 20 - (84,1) - legs and BJJ

In the morning I'll do the same kicking workout as two previous days. It's a pite to much to do the same exercise three days, but I like the compination and need the stretching. (It would be good to do the same routine every other day - to get recovery and stress in balance.)

Big question is what am I going to learn today - hopefully tap faster:-)

At 17.00 I'll go to BJJ class.

I did learn not to leave my arm loose when under hon kesa gatame. I got arm bared like this. I also did not know a good escape - or the ones I tried did not work. So here is a new on for next time.

Day 19 - (84,3) - legs

Shoulder is still stiff so no punching.

In the morning I'll repeat the same routine that I did yesterday:
- "Paul"
- "windmill"
- "Bill"
- heavy bag tabata
- stretching for 1 hour
(Session will take about 2 hours total)

Very good session!

lunch - some youtube BJJ - nap?

In the evening I will do my leg routine:
5 minute warm up.
Deep front squats (20kgx10, 30x10,40x10 and 50x10)
Wide Box squats upperbody uprigth (20kgx8 x3)
Alternating lunges (20x10, 25x6,30x4,25x6,20x8) <--- this is the exercise!
Claves single leg exentric (60kgx6x3)

Day 18 - (84,3) active recovery

Shoulder is keeping me from BJJ and punching.
So today I'll work on my own karate kata - a shadow boxing routine.

I'll also stretch my hips and work my kicks.
I'll do routines called Paul, windmill, Bill and heavy bag tabata.

Paul's Elasticsteel warmup routine

Windmill is a balance and strength routine. You kick front kick, roundhouse, sidekick, hookkick, backkick with one leg and then change to other leg. You are standing in the same place all the time. Angle of kick changes 45 degrees so that you will kick in all directions. Slow motion and as high as you can get it. ( I do 10 rounds per side.)

Bill is a routine from Bill Wallace

In heavy bag I use 20 sec work 10 sec rest and alternate side after each round.


Kata XO
For me a kata is a drill to practise skills you need in your combat. So what is my fight? (Maybe I'll need many kata's, but first one with some basic techniques.) My fight is for health - to strengthen my body and keep it functional. Martial arts or the game of fighting against some one is just for motivation - to make it interesting. I am not worried about self defence nor do I compete in tournaments or see my self in an UFC match:-)

BUT to get some kind of reality to techniques I have to pick some kind of fight to eveluate my techniques for. Probably it will be Shooto. I have not practised Shooto so the first kata will be very much a try out.

Match or sparring starts standing and fairly far from your opponent. You have a save distance, kicking distance, striking distance and grappling distance. One of the first skill would be to move from a distance to an other and circle your opponent to their week side.

Second important would be to attack. First learn to attack and then to defend. Idea of learning first to attack is that you get beaten more and learn faster from your mistakes:-)


Boosting recovery with raw chocolate

Day 17 - (83,7) - recovery

I had a massage to improve recovery. During my massage I had a T-short printed with my crossover logo - just for fun.

Later I'll shovel some snow and maybe stretch a little. I'm holding an ice-pack on my shoulder while writing the blog. Feels like it's getting better relatively fast so tomorrow might be possible to go to BJJ.

Day 16 (83,4) - Legs

I twisted my shoulder yesterday so today is a pite slow. Maybe stretching and studying. I also noticed that I am middle weight - not a big dude. I was in the middle when we lined up according our weight to roll.
In the evening I'll do my leg routine C - becouse the bar is on the lats. (Other routines bar is in front and it stresses my shoulder much more.)


Workout C (legs)
Warm up 5 minutes rowing.
Squat. Parallel 30x10, 40x10, 50x10, 50x10, 50x10.

Single leg squat 60x10, 70x6, 80x4, 70x6, 60x8

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

I looked at pinan katas to make my own kata. Pinan katas are developed as an educational tool to teach large groups and basic techniques. So there might not be a very big idea of compat or fight in these katas. It's just compinations and stance to teach basics. Good goal would be to insert basic techniques to all five pinan katas. For now I don't know what the basics are, but something from BJJ, boxing and karate.

If i reflect on what I think are basic skills, it would look like this:
- Ukemis
- grip fight
- kuzushi (breaking balance)
- blocking - slipping
- moving left - right
- counter ( move closer) - dropping center of weight
- punches - 1 - 2- hook - empi
- kicks - pushkick, roundhouse, kakatogeri, uramawa
- ashibarai, hiza katame, ouchi gari, tomoenage
-bjj positions, guards, passes, sweeps and submissions ( americana, triangle, Juji, kimura, shokes)

Now how to imply these in a kata? Shadow boxing to improve my technique...
After looking at all five pinan katas, there is no reason to copy the structure of those katas to be used as a "storyline" for my own kata. I think I'll look for a story line from my own basic techniques and situations where I need the technique most. It's shadow boxing - so it should be used for training.

Day 15 ( 83,5 kg) - BJJ

Today my gym partner is back from Malesia and I'll get back to strengthening my legs - tomorrow.

Today it's BJJ class and I'll be an octobus with my legs:-) I'll hook every move and use kuzushi all the time. (Have to use my legs because my arms are wasted.)

I think I'll start to practise karate kata's. Maybe wado ryu - but with bunkai and my own technique. Interesting article about what a kata is - maybe we can develop katas for BJJ too - or Gracie would call them reaction drills?

First kata in wado ryu is Pinan Shodan. Link is to late Tatsuo Suzuki doing it. If the purpose it to practise techniques for good compinations? Is there much to take from this example? Are the blocks ones that I would use? Would I attack with a nukite ( fingers?). I looked for bunkai of Pinan Shodan. Makes it totally different:-) I need to make my own choreography - bunkai.

First kata should be agaist most popular attacks - in my sparring/rolling and defence - attacks the way I would do it. So wado ryu is only a blue print or a storyline to follow. For instance I don't get why do three shoto ukes - so I'll turn it to grappling take down?

Day 14 (84,3) - open mat BJJ

After 60 minutes free roll shoulders feel tiered.
Feeling after rolling is that I suck and I just have to do it a lot more.
Some good escapes.

Maybe I'll watch some BJJ videos, but before here is an interesting link for martial arts "downloadkarate"

I know too little - situations that I have storyboards for did not happen.
I had some problems in passing an open guard...

This is the BIG idea today...
In BJJ you have to take what the other gives you. You cannot play the game in advance. You can bait the other to give you something.

Gracie says that you need to be a student of principles - not student of moves. Ofcouse you can discover principles from single moves.

I don't know what the important principles are. Some say that control your opponents hips. Others say that head is important. Some say that grip fight is the key and keeping your weight on your opponent... and there is one of my favorites: Kuzushi - breaking balance. I wish I would remember to try it!

I am a baby when it comes to BJJ - white belt discovering the wonders of submissions.

Blog has a reader:-)
Wellcome - And I checked your blog, too.
Great idea to videotape practise and link it to your blog.

Day 13 (85,4) -heavy bag - bjj

I'll start with shoveling snow - again.
(I might need to check my diet. I'm not loosing weight as I expected.)
Then it's same heavy bag routine with tabata.

In the middle of the day I'll do one or two storyboards of techniques to be tested at 17:00 in BJJ.




I got to do a hip bump, but did not get a go at open guard pass.
Techniques taught were full mount escape and slipping an armbar. Ofcourse the armbar defence was applied for a armbar from mount, but it had the same arms idea.

Day 12 - (85,2) - stretching - evening event

Toke my daughter to the bus last night. So I did not sleep well.
There is a link to Outi's blog in the sidebar. She left for California to do BMX for 3 months.

at 9:30 I should stretch my upper back, neck and shoulders, but I'll follow video instruction on P90X stretch. Too tiered to think.

Looks like people are concentrating on competitions. No new technical instruction for atleast one week. Yesterday I tried my 4 storyboard at our training. Best part is that I can remember the steps for the techniques and reflect on how I well I did them.

First note on sweep ("insurance plan"). I did get a go at it. Maybe the second hip bump was missing. My new idea for tha chain of action is that this sweep comes after you have tried to take your opponents back. If you cannot get your hip up, then grap your opponents label and open it and so on. (I'll do new storyboard for the beginning of the chain - taking the back, old school and "plan b".)



On half guard kimura - armbar - reverse sit. I did get a good reverse sit and almost to full guard. Here tha chain of action. First try for the kimura. (Did not get opponents arm down in to their hips.) Next go for "the reverse sit" pass.

Feeling a little tiered so BJJ open mat today is of and I'll go to an evening event for a small snack and something. Ford dealer has moved and invited me to their housewarming party.
(BUT for exercise I'll do some shoffeling of snow on the front yard.)

Day 11 (85,1kg) - heavybag - BJJ

I'll do my heavy bag in the morning ( 45 minute tabata routine for technique).

After that I will start working on BJJ storyboards for techniques to be tested on the mat.
My Youtube Channel is a good place to start building storyboards.

BJJ practise is at 18:30. Let's see what I learn today.

Day 10 (84,9) - recovery

It's tuesday and a recovery day.

I'll do a 60 minute P90X stetch program in the morning.
Afternoon I'll have a massage and some free rolling.
Maybe I'll be soft as clay after a massage - and slippery:-)

I think two techniques worked and two did not.
I wrote some instruction on a notebook, but couldn't read them with out classes.
I think I'll need a "storyboard" as a notebook for my open mat sessions.

Here is an example what a storyboard might look like. It's just screen captures from youtube video from critical moments of the technique. I can read images much faster than text and maybe it helps me to remember the technique?
(Ofcourse I'll print out a hardcopy to take with me to the mat.)

Day 9 - (84,9 kg) -Heavy bag - legs

I have to change the order of sessions. Schedule says first heavy bag, then study and finally weight training, but my daughter is sleeping so I'll start with "study".
Today I will try to learn more half guard passes and escapes. Idea could be to find a pass and a counter to it?

1)First "youtube half guard pass" (no under hook) http://youtu.be/a-Dtd9CP3f4?t=49s
Counter) Stop the knee? Bridge and sweep? It's a fight for the other side underhook.

2) http://youtu.be/oMBVbnmqQiQ?t=35s
Counter) Has to be a bridge ?

3) A sweep, just in case I was under:-) http://youtu.be/H64zHFg4EWg?t=24s
Counter) Would be just normal stepping your own leg back like in banana split pass. And going to side countrol.


At 12:00 I'll do my heavy bag routine.
(Change leading leg for each new 20 second round.)

1. jab (4 minute tabata)
2. cross (4 minute tabata)
   
3. 1 - 2 - 2 - 1 (4 minute tabata)
4. 1 - 2- U - O - O - U - O - O (4 minute tabata)
5. 2 - 1 - O - O (4 minute tabata)
6. 1 <- 2 ( 4 minute tabata)
   
7. 1 - O - 2 ( 4 minute tabata)
   
8. front leg "push kick"( 4 minute tabata)
   
9. front leg roundhouse( 4 minute tabata)

So it will be a light 45 minute workout (1 minute break between tabatas).


At 19:00 Workout A (Legs)

Starting with 5 minute warm up "rowing".

Started with deep front squats (45kgx10x4)
Wide Box squats upperbody uprigth (20kgx8 x3)
Alternating lunges (20x10, 25x6,30x4,25x6,20x8)
Claves single leg exentric (60kgx6x3)

Day 8 - ( 85,6 kg) - BJJ

It's Sunday and grandchild is staying overnight so training is not possible before BJJ at 15:30.
Waiting to see what I will learn today:-)

Today at our training my goal is to be active but slow. (Slow is easy:-)
I want to be aware of my opponent and disturb their balance as much as possible.
(I've tried this earlier and it leads to a position where I am at the bottom. - So a good goal is to test my escape from full mount.)

What about starting to play BJJ just a little before it happens - predict what your opponent will do or give him an opening and try to use other persons attack at your own advantage? Sounds logical, but when you are a beginner, it's not so easy.


Some reflection after training:
I had a very good session in BJJ. I did not disturb anyones balance and my attacking was weak, but I could control my own game. I tried some techniques and some worked and some almost worked. Most important I had a plan and executed it. One big thing was that I was not all the time at the bottom. ( We had so short sets and round ended when some one scored a point so I didn't have an opporturnity to be under:-)

This is the technique I was so happy to have succeeded in. (I did not push with two hands, but I did pass.

Day 7 - travelling

Filling up protein reserves - and maybe fat too:-)

Day 6 -(84,7 kg) - Recovery and travelling

No BJJ today. I'm visiting some relatives and propably eating well.
I'll be back on Saturday. Training depends on how late I get home.

Day 5 -(84,9 kg) working day -

I'm not sure what to do after work.
It should be a weight training day for legs so I might hit to the gym. My training partner is in Malesia and previously I didn't do an intensive enough leg routine when I was training alone.

I jogged home from work. That's about 6 km. (And shovelled wet snow from drive way) Total 60 minutes.
I'll go to gym after recovering for 2 hours and do my leg routine.

Workout C (legs) 45 minutes
Warm up 5 minutes rowing.
Squat (parallel) 60x10, 70x6, 80x4, 70x6, 60x8.
Single leg squat 60x10, 70x6, 80x4, 70x6, 60x8
Last three sets:
Hip abductors 80x10x3
Hamstrings 50x10x3
Leg extention70x10x3
Three sets are done rotating with out breaks.

Relaxation in sauna:-)

I used the Mickey Mouse head gear yesterday on BJJ training. I had a lazy day in rolling so head guard did not get tested properly.
I might need to go to free mat sessions to practise more. I need to make more successful passes in the beginning of the match. It's not good to end up on the bottom every time - it's so much harder to start from there.

Day 4 - (85,5 kg) Working day - BJJ

On Wednesday I have to work. Work interfers with my hobbies. Same with Thursday and on Friday I'll visit some relatives of my wife about 200 km away from us. So end of the week is not looking so intensive as it could be.

Wednesdays main event is BJJ class 18:30.
I'll start to collect individual instructional videos from Youtube on subjects we learn at our training after the entry level course.
I found almost all the subjects from our entry level and the collection is a playlist at "BJJ techniques".

On previous training I did learn about wrist locks - as I tapped out two times and about shrimping when full mounted, but I'll add only actual instructions :-)

This is what a training card looks like at our gym.
(That would be me down under - but getting better:-)

Wednesdays instructions were:

Day 3 - (85,1 kg) - recovery

First I will do some technical training on punches: shifting weight, turning hips and keeping guard up. After getting little warmup I'll do a P90x stretch video.(Too lazy to think so following a video is easier.)


(I have to start early because I might have to baby sit my grandchild for a moment before my massage.)

At 12:00 I have a massage and hair cut.

After that it's all about BJJ - or taking a nap.

Day 2 - (85,1 kg) 58 days left

Today main event is weight training at 16.00.

Looks like I need to drop 5 kg. I'd like to be 80 kg after my intensive training session. I am not going to do anything special to cut weight - maybe eat more often:-)

If you have a need to make a New Year's resolution, check this

Today at 9:00 I'll start with a light heavy bag program. Same as earlier, but I'll use tabata to time my rounds for every technique. (Change leading leg for each new 20 second round.)

1. jab (4 minute tabata)
2. cross (4 minute tabata)
   
3. 1 - 2 - 2 - 1 (4 minute tabata)
4. 1 - 2- U - O - O - U - O - O (4 minute tabata)
5. 2 - 1 - O - O (4 minute tabata)
6. 1 <- 2 ( 4 minute tabata)
   
7. 1 - O - 2 ( 4 minute tabata)
   
8. front leg "push kick"( 4 minute tabata)
   
9. front leg roundhouse( 4 minute tabata)

So it will be a light 45 minute workout (1 minute break between tabatas).

At 12:00 it's study time for BJJ techniques. I don't know what I'll do but about 90 minutes of Gracie, DVD's or Youtube:-). (Maybe study how to pass a side mount with out getting my wrist locked. It happened yesterday two times. Three would be stupid...)


At 16:00 I'll go to gym and do my leg routine "workout A"

After my leg routine I had to lift my legs to the pedals in my car. Legs were not totally wasted, but groins were also sore after yesterdays BJJ. Well - old man has to get his groins sore some how?

Day 1 and 59 to do

Happy New Year!

My thoughts before BJJ class:

Today it's BJJ. I'll try to attack, but in slow motion. So I will do attacks and see how partners react to it. Slow motion attacks will not be successful, but I'll try to learn so reactions to build my game on it.

Also I need to learn to roll and save energy. I am using too much energy on moves that do not matter. But today is a new day to learn new things - and a totally new year, too:-)

My thoughts after training:
One of my best rolling days. We did 1 minute sets in three players group for warming up and 2 minutes sets in variating 3 players groups the rest of the 90 minutes.

It was slow motion - low intensity rolling. So slow that I had to tap only once a round:-)

I am not sure if I learnt anything, but I did have a possibility to learn. Most of the time I was aware what was happening.

(I need to buy an ear guard.)