83,3 - Granddads day - BJJ

I'll be looking after my granddaughter today. So I'll skip mornings workout, but go to BJJ at 18:30. In BJJ class I will roll light - slow - play BJJ chess or will not roll at all. Maybe I'll paint my right sleeve to make it clear that it's off limits for armbars:-) Shoulder is getting better but far from being ok.
First try with crispbread was an experience of learning. It's edable, but too much solt and does not keep it's form.

BJJ thoughts

I'd like to play bjj chess, but I don't have the time today.BJJ chess needs "a board" or a monitor to show the moves. Maybe easiest way would be to play with puppets - two characters and let them roll. Maybe I'll get some wire frame or tube from a shop and make a blue and a red puppet.
This is the version 1 puppets, but these do not work. Too small. It's difficult to get the exact position. Development will continue:-)

Back from Oslo - legs

Back from Oslo and today is Workout A (Legs):

• Starting with 5 minute warm up
• Deep front squats (40kgx10, 45x10,50x10 and 45x10)
• Wide Box squats (60kgx8 x3)
• Alternating lunges (20x10, 25x6,30x4,25x6,20x8)
• Claves single leg eccentric (80kgx6x3)

Next project is to make my own crispbread. I got a recept from my daughter and with wonders of google I'll tweak it a little:-) Remember that eating is a very important element of getting fit. Your body needs to have right building blocks to recover and get stronger.

83,8 - kicking and stretching

I'll do my "Paul - windmill - Bill- heavybag" + "hip stretching" routine today. AND I'll get ready to travel to Norway. This means that next update to this blog will be Tuesday 28 and it's a gym and I'll do my leg workout. (Would have liked to go boxing, but ... shoulder...)

83,9 stretching and bjj studing

My neck is "killing me". It's probably due to tension from my shoulder which I hurt few weeks ago in BJJ. Today I'll do long static stretching with out any real physical exercise. I'll let my legs recover.

BJJ Closed Guard comparation virtual vs real

I'll start looking for competition videos where fighters are in closed guard and see what happens. Is it anything like BJJ chess or my virtual roll yesterday.

It was a fight to break posture, but player inside the guard was able to stand up and by sitting down open opponents legs.
Player inside closed guard stands up, but is pulled down to open guard and sweeped.

I have given an open invitation to play virtual bjj chess with me. It's on KarateForums.com

84,0 - legs

Today was an office day - or morning. At 18.00 I will go to the gym and do my leg program

• Starting with 5 minute bicycle warm up
• Deep front squats (40kgx10, 45x10,50x10 and 45x10)
• Wide Box squats (60kgx8 x3)
• Alternating lunges (20x10, 25x6,30x4,25x6,20x8)
• Claves single leg eccentric (80kgx6x3)

Workout did not go as planned because gym was growded. I did alternating lunges and squats parallel (60x10,70x6,80x4,80x6,70x8)

Solo BJJ Chess - closed guard

I want to try this again.

A: Grap collar and sleeve and pull to break posture

D: Grip biceps and gain posture - maybe pop up to tripod using head and feet.

A: Other persons balance is in front so he cannot stand up. He has to start to work my gi label or sleeve. Can I drop my knees to his chest and sweep him over? Can I bendulum sweep his leg? Or stump it? Just regrip a sleeve, open guard, sweep just under knee and get full mount with collar grip (Should be tried if this works:-).

D: Now I am on the bottom of mount and opponent has my collar. What to do? I need to catch the arm that is not choking me and double grip it. Then kick of one hook and uppa to get end up in closed guard.

This was fun!!! Maybe it could be played with someone, too? Who's ready for a virtual roll - with snapshot images. Very difficult to find the exact positions for thumbnails from youtube.

83,6 recovery - stretching

If my shoulder was okay, I'd do upper body today - or skiing or even a "insanity" or P90x workout, for upperbody...but I need to take it easy. I'll do some warm up and stretching to speed up legs recovery. Yesterday was a very good legs workout and tomorrow will be another one that focuses on gluteus maximus and hamstrings.

BJJ insight

As a beginner it's easy to get new ideas about how to practise and what is important. I was filling out John Will's blueprint for a game plan. It has position and you fill out "attack", "transition", "defence". I started from closed guard because that was the position we practised at our bjj class previously. My plan is to go for collar with a cross grip as deep as possible and break opponents posture with help of another hand on skull/neck. First attack is a choke. Next is an armbar or a sweep... BUT every attack depends on what my opponent is doing. It's not fruitful to just list attacks. You need to know the conditions in when to go for it.

What is a transition on the form? Does it mean, if my attack is not working and opponent defends, where does the fight go? If I sweep from closed guard, do I end up on full mount and what to watch out for? So what is my "revision" for the blueprint.

For each position

• set up, grips, contitions - maybe how to get to this point too
• attack
• attack failed - what happens
• defence
• defence works - what happens
  

BJJ chess against myself

So flow roll ("S" training) did not work and BJJ chess was too slow to do during a regular rolling session. Others were doing free rolling and during that bjj chess is not working even thou you agree on it with your partner. Mindset is different. What about playing BJJ chess on paper against your self? First I'll search if there is a video on closed guard choke attack as a bjj chess. And there is.

I've watch all the chess videos few times. Doing all the moves by your self is hard work and it's difficult to remember balance and leverage issues. It's not sure what you can do in real rolling, because your partner is blocking you. Maybe I need to do a game of chess and then test it on mat? Like storyboard on technique but this time a longer roll - maybe set up, attack, transitions (1 or 2?), new position.

I've been trying to find a way to do solo bjj chess so that it would be realistic. I have not found it yet, because my knowledge of rolling is too limited. BUT I have one new rule/concept: when in danger - not knowing what to do next - grap your partners both sleeves, so you have some control. One comment was good too - you have four hands! Use them.

83,9 kickdrill/stretch - legs

Slow roll did not work yesterday and today my shoulder hurts. I will skip few BJJ classes and next class will be next weeks wednesday. (I'll go to Oslo/Norway for the weekend so it's a good time to take a break.)

When I cannot work my arms, I can focus on my legs:-)
In the morning I will do my Paul - windmill - Bill - Heavy bag tabata - stretching routine and at 18.00 I'll go to the gym and do Workout C (legs):

Warm up 5 minutes bicycle.
Squat. Parallel 60x10, 70x6, 80x4, 80x6, 70x8.
Single leg squat 60x10, 70x6, 80x4, 70x6, 60x8

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

How to continue learning BJJ during a training break

1) I am going throu concepts: control, balance, relax, leverage, space and timing. Maybe I can find more material about concepts and build some ideas of my own. (One rule or factor has occured all ready. It's your knees and partners knees. You want your knees/heels to be outside your partner and allways wrab atleast one of your opponents legs.Here is one link to concepts. I seriously think that I should try to figure out my own guidelines or concepts for different positions. Kind of what am I trying to do... and how.
2) Watch rolling on youtube?
3) Watch instructions on youtube...on same techniques that have allready been taught at class - but to remember them (like mental training:-). Fill out the game blueprint
4) Watch something new from Gracie university?

How to enhance physical training

My process based plan is not quite working because I cannot work my upper body. Good thing is that my lower body need more exercise. Also my anaerobic ability is not what I would want it to be. I can't really work it at home, because I'd need to do so intensive moves that it would affect my shoulder even thou it would be jumping or squats.
Maybe I can use this time to plan a new program or integrate new elements to current approach. I've been wanting to add "insanity" to my calender. I have the dvd's and p90x. I'll probably take individual workouts. It would be to much to do insanity program, my gym routines and BJJ classes.

84,2 - BJJ class slow roll:-)

Looks like my shoulder did not like the privious rolling session. Today I'll ask every partner to do BJJ chess with me. So no resistance and low intensity, but good technique. Today I'll focus on balance and breaking posture - even thou rolling is with no resistance slow roll.
Reflection on bjj class: Slow roll did not work today and chess was too slow and felt too unrealistic. I was not focused enough - too much on my mind.
But theme at the class was grip breaking and unbalancing your opponent so it was all good:-)

Yesterday I watched a very interesting video on periodization of strength training for BJJ.Interesting was that they build up first max strength and then strength endurance. In classic way it would be the otherway around. First a good base with rep 10 - 20 and after that strength with reps 6 - 8. ( if you need to peak then drop the reps to 2 -4). BUT for BJJ you need to do fast reps and simulate the actual moves and that was the last period.

Learning from Internet

A very interesting point was made about learning from internet - it can slow down your development! This is the same argument that Gracie instructor made about following other schools. With other instructors teaching is not so systematic, but Gracie teaching speeds up your learning process because they understand the order you need to learn the basics. I think this is all true. Internet can harm your learning process. May instructors can hinder your learning. Some Gracie instructors are good. BUT... this might not be the whole truth:-)
With powerful tools you need to be careful... think and observe and see for your self.

BUT... what makes learning slow your progress? It's learning wrong things. It's learning with out a context. Learning wrong techniques.

How to learn faster?
Follow basics - from any source (I follow from your clubs curriculum. Other souce could be Gracie university ).
Try to find out the concept or principle in the technique - what makes it work.
Do not try to learn many techniques - more about how to survive and manage your self during rolling.

83,9 - legs

Workout A (Legs)

5 minute warm up - bicycle.

Started with deep front squats (40kgx10, 45x10,45x10 and 50x10)
Wide Box squats sitting back (40kgx8, 55x8x2)
Alternating lunges (20x10, 25x6,30x4,25x6,20x8)
Claves single leg eccentric (85kgx6x3)


Best way to learn BJJ basics is to slowroll.

83,6 BJJ class

Had to work in the morning, but recovery is needed so I'm not worried about a missed opporturnity to practise. Yesterday my weight program was a success.

Today I have a bjj class at 15:30 and my private goal is to focus on gripping. I want to control my opponent with best posible grips and leverage. I think that we are still in side control as a overall theme - so how should I grip when I am on the top or when I am at the bottom of side control...

Reflection on bjj class: it was light rolling. I learnt a lot and did remember to focus on gripping. Gripping needs much more attention. BUT I want to test other concepts too.

83,2 skiing - stretching and legs

Check my youtube channel for martial arts videos

I'll try to figure out a "study plan" or a suggestion how to progress in learning BJJ and how to use internet in the process. In our BJJ club idea ( as I see it) is that first 2 years are to learn basic techniques. (And this is what one of our instructors said yesterday.)

What are BJJ basic techniques?
1. Positions - holding, passing and escaping -> moving from position to position
2. Some basic submissions

What do you need to master positions? What is the "fight" all about?
1. Control - I want to have a good grip and don't want be tied up.
2. Balance - good posture for me and breaking partners balance. (Triangle base)
3. Relax - Do as little as posible and breathe deep and continuesly
4. Use levarage - attack from angles I am stronger and use my weight so that it's heaviest posible
(90 degree rule - two against one rule - legs against arms - hip against elbows... and so on)
5. Space - When holding a position, I want to be tight clued, but when escaping I need room to work. (Control hips - turn head - apply pressure vs scrimp - bridge - frame)



Okay that's 5 concepts - can I learn about them from internet? How and what can I learn? First of all the concepts are from internet as a list, but most of them have come up in class. (Levarage and gripping not so much as you would think. It might be something that is assumed to be natural to understand.)

What help can you get from internet, if you want to get better in these concepts? You cannot practise in internet and practising by your self might be pushing it also. All of these concepts involve a partner - and timing. So actual training is repeating and rolling with a partner. What is internet for?

I think you might learn faster, if you understand what you are trying to do. (This is for older people - say over 10 years.) Knowledge directs your observation - it's a flash light that shows what to look or feel for. Understanding directs your observation and after countles repetitions it comes as second nature and you don't even have to be aware of opponents movements and you can counter him. BUT it helps first to know what to look for.

In internet there is a lot of "knowledge". What does it say about gripping?
Here is one video, that gives advice to bail out if you loose your controlling grip. (Watched other videos on the site and they seem to have similar instructions that I hear in our class. Why would it be bad to hear from another instructor?).
It's easy to find information on how to break a grip and how to grip, but not so much on grips and attacks or defencies. Should you play by the grip you get, or try to get a grip that is good for the technique intended. Is any grip good? or better than no grip.... So reading and watching makes you think and this might lead to learning.

You can find similar advice for balance, relaxation (breathing), levarage and space, but how you imply it to your game is up to you. Sometimes I've tried to keep an internal focus at our bjj class "I'll focus on breaking my opponents balance"-type of idea. It has not worked - yet. I forget the theme when we start rolling. Too much happening:-)

BUT learning is trying and I just have to try harder.
I'll start working my list of concepts and tomorrow start on grips. I want to grip so that it helps me and makes my rolling partners moving difficult. I'll control him no matter if I am on the bottom or top. Atleast control some part of him - like a sleave, if not his hip.

My grips in different positions

I have closed guard:collar - sleave or double grip on one arm
My opponent has closed guard:duoble label - hip or double label - sleave
I'm on top(SC,KB,NS):neck - hip
I have mount:collar - elbow
I have open guard:sleave - angle(and feet on belly)
Standing up:armdrag or elbow - elbow
I'm mounted:both on same knee
I have half guard:underhook ?
In opponet's open guard:underover or inside knees
Cought under top game:frame on neck/shoulder - hip
I'm in half guard bottom:frame to protect neck - get underhook
My back is taken:double grip strangling arm or "home alone"

Workout C (legs)

Warm up 5 minutes bicycle.
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

83,7 - boxing and BJJ

Shoulder did not take the boxing session well, but I'll do todays training anyway.
At 11:00 I'm doing a "boxing" session:

Kickboxing workout 15.2.2012

Paul routine 5 min
Jumping rope (tabata) 4 min
(Boxing heavybag - bicycle (tabata) 4 min -skipped this by accident)
Jab (tabata)
Jab - cross (tabata)
Jab - cross - cross - hook (tabata)
Stretching
bridge -> belly
Hip up - triangle
4 corner stepingcycle (Bjj)
Kicking:
push kick (tabata)
front leg trepak(continues kicking from impact) (tabata)



My study for BJJ today is a question about concepts and principles that you should know and understand when rolling.

1. If you don't have a grip, you can't control - so get the grip you want for your defence or attack.
(Maybe gripping means also hooks.)
2. Where the head goes, body will follow? Controlling hips is the key? I don't know if it's the head or hips or arms, but you have to control something. (Where and how do you get the best control.)
3. When to make space and when to take space away?
4. Pressure on your opponent - but don't let him uppa (hip bump) you off.
5. Leverage and base - where do you get the best momentum.
6. Breaking balance and fake attacks

At 18:30 I'll be in BJJ class.
Tonight's bjj class was free roll - no new techniques
One of the instructor pointed out today that you do not learn techniques from internet.
I understand his point of view. Internet can mess up your learning, if you try to learn random technique here and there. I just can't understand how it can harm you if you study the same techniques that was taught in class and use it as a tool for recalling what was taught.

Only way to proff that internet is a tool for learning is to get better and show others that development using multiple channels is faster than just rolling on the mat 2 times a week.

84,8 - stretching and boxing

I've noticed that my stretching routine is a good way to start a day. Not a working day, as the routine takes about two hours to do. Maybe I should add kicking heavy bag with a tabata routine as I skipped skiing yesterday.
"Two hours of "warm up" and stretching is tiering. I feel the work done, but shoulder feels good. Hope it can take the boxing, too."

Afternoon is boxing at our gym. It's a test for the shoulder to see how it reacts.

In process based training

I did legs on Sunday (and superfoot "bill" yesterday and today - and today also endurance on heavybag). For legs next should be recovery or max strength. (I'll have to plan a core program for tomorrows morning session - and an option for max strength for legs.)

I'll try to get some anaerobic work done in the morning. I should get 2 - 3 anaerobic workouts every week. This would be the first for this week.

Process of stretching is going well - process is going well, but results are not, but one has to believe in the process. I think that results can be seen next summer.

84,7 - legs - maybe skiing

Yesterday was a strength day for lower body and today should be an upper body day, but I'll watch out for my shoulder and try to do something else. In the morning I'll do my hip stretching program (Paul, windmill, Bill and stretching).
"Feels good after stretching and lunch."

In the afternoon I'll do crosscountry skiing in intervals. I did not find a tabata audiotrack with 60 sec work period and 30 sec rest so I'll do it with the classic 20/10 timer.



"It's snowed too much so I decided to take a nap instead of going to ski."

Intensive training program ends today

"Intensive" training program ends and training process starts.

It's no use trying to follow my program, because I cannot do anything related to upper body. If I do, my shoulder will not recover from the armbar few weeks ago. I could simulate the program to it's end - 60 days.. about two weeks more, but I think it's more reasonable to start a new approach straight away.

Process thinking is to have:

• a three weeks program followed by a recovery week
• to try to keep up all physical qualities all the time
• develop weaknesses during the process ( leg strentgh and anaerobic ability)

Some planning rules for stregth training cycles:

1. recovery day
2. max strength - speed (lower body)
   
3. stamina (upper body)
   
4. recovery
   
5. max strength - speed (upper body)
6. endurance (lower body)
7. recovery/full body

Some planning rules for aerobic / anaerobic training:

Running home from work - 10 times interval 2 - 3 times per week

Other training from weekly BJJ/boxing/karate/Shooto class schedule...

TODAY LEGS MAX STRENGTH (84,5)

Yesterday was a recovery day so today is legs max strength.

Alternating lunges 20kgx10
Wide Box squats upperbody uprigth 40kgx10x2
Deep front squats (40x10 and 50x10)
Squat. Parallel 60x10, 70x6, 80x4, 90x4
cooldown bicycle 5 min

Day 42 - (84,4) -recovery/legs

It's a difficult day to schedule. I am attending a funeral in the morning and afternoon depends on granddaughters visit. So today might be a recovery day or I might have time to go to gym and do a leg routine.

"Saturday was a total recovery day - with lots of cake."

Day 41 (83,7)-stretching and footwork

In the morning I'll do the same routine I did two earlier days: Paul - Windmill - Bill and hip stretching.
Second exercise later in the afternoon will be a session of ideomotoric learning. I'll go throu my storyboards and imagine I'm doing the moves and also include some footwork for boxing and karate. For boxing it's shifting weight for different punches (with out punches to let my shoulder recover). For karate I'll do a Jadi Tentions Footwork Drill.

Between actual training sessions I'll try to find some BJJ stuff for side control. I have two clips thanks to "ps1" and "tallgeese". I'll make a storyboard of them so it's easier to do the mental exercises in the afternoon.

Attacks from Side and how to counter

Attacks on outside arm

The logical attack depends on your arms position:

1. on your chest (americana)
   
2. partners shoulder/neck near your face ( choked by your own arm)
   
3. partners neck behind his head (reverse armbar - spinning armbar)
   
4. underhook (maybe a darcy when escaping)
   

What is my counter to the predicted attack??

Attacks on inside arm

1. armbar (Gracie style)

More from hon kesa gatame, but I don't know so many from side mount.
I don't expect an attack to inside arm on side mount.

Attacks to neck

1. with gi label
2. basic chokes?

Looking at all the attacks - I'd say that it would be best to escape as soon as possible:-)

Day 40 - (83,4)- legs

I made up my mind and I am taking a week of from BJJ to let my shoulder recover. It was armbared two weeks a go - I need to let it be to get it in good conditition again.
BUT I'll try to work my legs and hips and do some studing of compination techniques for BJJ.

In the morning I'll do the same routine as yesterday: Paul - windmill - Bill and stretching.

At 18:00 I'll go to the gym and do workout C:

• Warm up 5 minutes: abs - squats - back muscle.
• Squat. Parallel 60x10, 70x6, 80x4, 70x6, 60x8.
• Single leg squat 60x10, 70x6, 80x4, 70x6, 60x8

Last three sets are done rotating with out breaks:

• Hip abductors 80x10x3
• Hamstrings 50x10x3
• Leg extention70x10x3

Attack from bottom of side control

Theme in BJJ is side control. I am going to be away for these sessions so I'll figure out different approaches. One is attacking from the bottom of a side mount:-)
This move might be difficult. It's one of those moves that looks good in youtube, but might not work in ones own technique. Well, if I get an opporturnity I'll try it. Maybe fighting for the arm leaves an opening for the first technique - an attack with legs:-)

(Maybe catching an arm could work when your partner is attacking your other arm to make an americana? Catch the wrist and use your both arms to control it..)
This is if you miss the arm coming over your head:-) Do a triangle choke...

Day 39-(83,8)- stretching and BJJ

I'll do my hip stretching routine in the morning (Paul - Bill - hip stretching).

Reflection on early training session:" 90 minutes with warm up and stretching. Cannot see any results, but have to trust that it will pay of."

I got an email offer to join Grapplers Guide for 30 dollars per month. I did think about it for an hour. Offer sounds just what I needed, but the catch is that why should I get more techniques and training help, when I can't do enough at the moment. More information is not the solution - solution is more repetition on basic techniques. It's not how many techniques you know, but how well you can do the ones you know. So I'll be saving my 30 $ per month and hit the open mat more often.

BJJ class is at 18:30.
New submission taught at the class is here - the reverse triangle THIS IS THE "REAL THING" and other videos are just versions that are good to know.

Here is a quick version:-)


And here is a version were you don't step over the arm - just hook it in your armpit.


This is what Harri likes to do. Done it to me once and Ville did it to Nico last week.

Day 38 -(83,9)-BJJ open mat

Yesterday was a sleeping day - I napped most of the day. Maybe it's because I'm taking Ibutabs for my shoulder. Anyway sleeping is best recovery:-)

Today I'll try to work low intensity on open mat at our dojo. Just technical rolling to recall all the techniques that we have been taught. And combine then to chains of three techniques 1) pass or an escape - 2) position and submission 3)follow up on my attempt. Follow up can be a second submission or pass/escape to a new position.

This is not the sequence or chain I was thinking of, but it's something I just do not remember to do, if I get on top of a side control. Maybe now when I have storyboarded some options, I get to try out something or atleast be more aware of what to expect.
Reflection on todays open mat.
It's was good to notice how little one remember of technique that has been previously taught. One tends to forget small details, but the small details are what make the technique work.
A very good session and I am very happy that there are senior belts like Timo to help us with the technique.

Day 37 -(83,2) - recovery

It's a recovery day.

We've being starting rolling from standing up and I don't have a lot of experience in takedowns. Here is a storyboard for one that was taught on Hilti camp by Jaakko Saari 6dan judoka. It's called Sumi Gaeshi. (Youtube video is not from Jaakko Saari.)
This was the only throw I managed to do at Hilti camp in December. Trying a tai otoshi I injured my knee.
Best takedown seems to be just sit down and drag my opponent to closed guard:-) It was done to me twice yesterday. A very silly feeling after that.

This is just to remind me that escaping can be simple - just capture your partner in your closed guard.

Day 36 - (84,0)- BJJ

It's Sunday and BJJ class. I've collected A4 printouts from my "storyboards" for techniques to do in class. I've also made a roadmap on what to do from each position. You can download a worksheet from instruction of this video. Share.

I've been able to do some, but there is a little mistake in the basic idea. My premise is that I fight for a position and then apply a technique ( from my booklet of techniques). This makes me allways one step slower than my rolling partner.

I should have a more generic idea like - I'll catch him in my guard or - I'll control his hips. Techniques from my booklet should happen with out thinking. (Well at the moment I need to pause and think before I remember what to do:-)

One more idea is to think in chains of techniques. I fight to get my opponent to closed guard and I should know what the next technique is before he starts to escape. If I get a closed guard and I am gripping his sleeve, I should go for triangle choke or armbar (just to practise it). If my hands are free, I should attack his collar for a choke (break his posture). If I don't get the choke, sweep him to full mount - and I don't know what to do next:-)
BUT the idea would be to think in chains of actions - maybe three moves forward? One move to get guard - try for submission - and a back up plan (other submission or a counter to a better position). I know that the transition moments are the most important. The moments when you are between positions. That is the time when you set up your submission or escape. When you are in a position and your partner has his defence and posture, it's very difficult to do anything - unless you manhandle him.



So today for the BJJ class, I should be thinking about how to get from turtle position to closed guard and what will I do when I get my partner to in my closed guard. Basic idea to get some one in your closed guard is to get him between your knees - that should be so difficult:-) Just hook them in with your heels and calves and put your own back to the mat...

Reflection on BJJ Class. "No way I could think ahead. It was hard to realize in what position I was in - and no change to think forward - just to survive the current situation was hard work."

This is closes I found to match what we learned today. Difference in our approach was that knee was between elbow and knee and lift has squating deep and draging opponent to back mount - and finish was RNC.

Day 35 - (82,3)- legs

Today it's time to start to work on my squats:-)

• Starting with 5 minute warm up - rowing machine
• Deep front squats (40kgx10, 45x10,45x10 and 45x10)
• Wide Box squats upperbody uprigth (40kgx8 x3)
• Alternating lunges (20x10, 25x6,30x4,25x6,20x8)
• Claves single leg exentric (60kgx6x3)

Yesterdays BJJ gave me some ideas to work on. On big idea is to be more hubble. I should be happy for every attempt I make - attempt meaning a technique that I do with an image of what is going to happen. Not just pushing or bending arms or gripping what ever I can get my hands on.

I need to find out how to counter a "ushiro" side mount, when opponents back is facing me. Yesterday I just sat up, but there has to be a better way to counter it.

I had a comment previous day about getting fast in 3 - 4 months. Here is one answer for Judo. I have been reading Matt D'Aquino's newsletters, but have not been doing his exercises, but exercises look very good. I have not been doing them because I am doing a different routine. If you are in very good shape and you are keeping up your physical conditition, it's ok to do various exercises - to change them often. BUT if you want to develop some quality like speed, you need to have a systematic approach to get a cycle: Stress (impulse) - adaptation(recovery) and stress - adaptation and so on.

Day 34 - (83,5) - BJJ

Program of the day is light stretching in the morning and BJJ at 17:00.
Shoulder will be angry next night. Plan is to start some physiotherabic exercises for rotator culf and shoulder to make it stronger so that it can take BJJ. I'll google to see if I have an inflation:-)

Theme of the week is taking the back. On Wednesday I toke it easy and did quite well on escaping a back mount, but got my neck cranked in a side mount. I looked up some side mount escapes, but I'm not going there. It's back mount time:-)

I've studied grip fight and a little about getting hooks. I've also cover a little on how to submit from the back. Maybe it's time to learn a submission following an escape?

This looks like a very difficult technique. It I get a change, I'll try it. BUT I will be more focused on just basic submissions when I have a back mount of my opponent. Or basic escapes when my back is taken.

Thise were some technique today at BJJ class

Day 33 - (83,5) - recovery

Just to reflect on what is a process of getting better and stronger compered to periodized training schedule. Process of physical exercise is quite simple. First rule is "What you do, is what you get". If you exercise running fast, you'll get better in running fast and so on.
Second principle is also simple - you need to push your self a little to get some training effort. ( A stress - an impulse for your body that calls for adaptation.) Recovery is the time when you are adapting - your body is doing the changes that is called for. For the changes - growth of muscle etc you need nutrition.

So the process is:
day 1 Exercises,
day 2 eat and rest,
day 3 exercises,
day 4 eat and rest and so on

This would work fine, but I do get gready. I want more and faster results and one answer is dividing your training to upper body - lower body and by quality like strength, endurance, power - speed, flexibility - coordination, and aerobic - anaerobic.

This could be easier if exercises would affect only one body part or one quality, but that is not the case:-) If you do not exercise a quality, you will start getting weaker, but it will happen after two weeks. So best recovery time is some where around 48 hours and maximum is 2 weeks.(I will build a some kind of diagram or a scematic image of all physical qualities and my own weekly training timetable. It's very important to listen to your own body to adjust your program.)

Here is yesterdays BJJ classes technique - almost the same:-)



Similar technique and still not the same we did at our class:-)

Day 32 (83,3) -BJJ

Play Jiu Jitsu:-) I think he has credits to give advice to a newbie.

I feel yesterdays hojo undo in my shoulder, but not bad. I think I'll risk it an go to the BJJ class.
Theme of the week is recovery so I'll do some hip stretching in the morning. Warm up with Paul - windmill - Bill routine and then stretch. I'll skip the heavy bag to keep it in recovery zone.
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I'll try to find out more about taking the back to study BJJ.


This is something I'll test today:-)