Date: 07/13/2020
From Standing: s1e2 – Strongman tire training cont’d
From Guard:
From Mount:
From Back:
From Side:
Drills:
Other:
Long form notes:
Hey Folks. Welcome back.
Grab the accompanying YouTube video here:
https://youtu.be/9LEHSpuY_aw
1. Mountain climbers
2. Torreando
3. Olympic lifts
4. SemiSquats
5. Suplex throws
6. Russian twists
7. Lift ‘n Throw
8. Tire twist & switch sides
9. Tire side way slams
That’s for this week!
Stay tuned for next week when I look at further picking up speed, and with a more in-depth look at the biology of faster muscles.
Sincerely,
Lee
Date: 07/26/2020
From Standing: s1e3 – parts 1 & parts 2: Strongman tire training cont’d
From Guard:
From Mount:
From Back:
From Side:
Drills:
Other:
Long form notes:
Hey Folks. Welcome back.
Grab the accompanying YouTube video here:
Part 1: https://youtu.be/9LEHSpuY_aw
Part 2: https://youtu.be/ZwOSZzRf7Mo
I promised in the last video to speed things up, so I’ve posted the regiment from episode 1 down below, but now I’ve upped the frequency and tempo to get activating your typeII muscle fibers. While not entirely that fast, it’s a gradual increase from the previous week.
Guys, some of the things you’ll see me do in the video are not mentioned below. The reason is that I’ve edited them out. I try stuff and if I don’t particularly like it or have not quite worked out the details, I’ll leave it out of course). You’ll also notice that my actual routine in the video will not match 1:1 below. That’s because i was trying out a three tire combo routine, and as you saw/will see that didn’t exactly work out as planned. I’ll also switch out my reps in the video, in case you’re wondering how I did the routine : )
1. Mountain climbers (30 sec – 10 sec rest x 3 sets)
2. Torreando (30 sec – 10 sec rest x 3 sets)
3. Olympic lifts (5 lifts – 10 sec rest x 3 sets)
4. SemiSquats (10 sec – 10 sec rest x 3 sets)
5. Suplex throws (5 throws – 10 sec rest x 3 sets)
6. Russian twists (30 sec – 10 sec rest x 3 sets) – be sure to try curling your arms 1/2 way to lock it in and force max torso twist.
7. Lift ‘n Throw (5 throws – 10 sec rest x 3 sets)
8. Tire twist & switch sides (30 sec – 10 sec rest x 3 sets) – the action here is like you’re about to throw the tire, but you don’t.
9. Tire side way slams (3 slams per side – 10 sec rest x 3 sets)
That’s for this week!
Stay tuned for next week when I look at further picking up speed, and with a more in-depth look at the biology of faster muscles.
Sincerely,
Lee
Date: 06/23/2020
From Standing: Strong man – Tire toss training e1s1
From Guard:
From Mount:
From Back:
From Side:
Drills:
Other:
Long form notes:
Hey folks,
The entire instructions for hardware and assembly are in the description beneath the youtube video.
Here’s the video:
Below you find the brief routine that you can consider doing, picking, and choosing based on your personal abilities.
1. Overhead backward toss (suplex)
2. Overhead forward toss
3. Suitcase walks (not shown in the video)
4. Hulk smash/slam
5. Russian twists
6. Wall slams
My reps reco is pretty much always not prescriptive. Rather based on principle of going to 80% then taking a break, or switching it up vs. going to failure. The latter only makes it nearly impossible to do the next set. I would rather get through my entire routine distributing my workout across all my muscle groups vs. blowing out on a single one.
Feras Zehabi recommends this approach and if it’s good for him, it’s good for me. He also mentions that it allows you a faster recovery for the next day so you are still operational and can keep doing stuff vs. burn out and useless to yourself and anyone else.
So what I’m saying is do 8, 9, 12 reps per set or whatever that number is for you personally. And get your heart rate up and at a steady clip, not too much, not too little. Rinse and repeat.
Date: 05/03/2020
From Standing:
From Guard:
From Mount:
From Back:
From Side:
Drills:
Other:
Long form notes:
Ryerson Oracle Jiu Jitsu exercise routine strength and conditioning:
This routine has been put together specifically for the Brazilian Jiu Jistuka. It focuses on specific muscle groups required for BJJ to strengthen and condition while protecting very specific parts of your body. The greatest chance of injury is likely in your knee ligaments. Strengthening and conditioning them will help you stay the long term course better. Modify to suit your needs based on your age, strength, and abilities.
Recommendation:
Days 1, 3, and 5:
Running: Your ultimate goal is to be able to last an entire class without breaks and not gas out during matches. This is a good benchmark for competitive training. Start with what you can manage and build upon it. If you do not enjoy running, make it enjoyable by NOT putting pressure on yourself to hit unrealistic targets. Gradually your stamina will get better. The key is to start and accomplish something each time. Small wins are important to your overall state of mind towards your long term goals.
If you have access to a thread mill, divide your estimated max by a third and mix in a HIT* (see below). For example, if you can run 6km, consider running 2km and switching to a below HIT routine. Run another 2km and switch to another HIT etc. This program is designed to mix aerobic with anaerobic exercises. The rationale is that BJJ has a substantial amount of anaerobic strength required. For example, when two individuals are locked in battle both exerting force, push, or pull. When neither are moving, this is called isometric exercise and it involves stationary positions where there is less of a demand on your cardio system. Similarly, sudden explosive movements aka transitions, as well, require anaerobic exercise. However, over the long haul, the match still requires cardiovascular endurance, particularly in competitions where there are only a few minutes potentially between rounds where you are going at 120% of your normal capacity.
Days 2 and 4:
These are easier days, allowing for recovery, yet working non-competing areas of your body. Notably, your knee ligaments which are prone to injury. These days employ the use of BANDS^. These elastic work out bands come in various forms from simple looped bands to tubes with hand grips. Whatever your choice, you can find them at Winners etc.
Days 6 and 7:
Full rest and recovery (unless you’re coming into Oracle class).
* *HIT routines include: (in order of importance)
Group A:
– squats
– lunges
– Olympic deadlifts
The first three are strengthening your glutes and core. All power comes from your glutes and core.
Deadlifts add muscle linking to the posterior chain for overall dramatic strength improvement
. It’s important to note that lifting heavy objects generally above the shoulder line is potentially hazardous to the rotator cuff. Hence we recommend stopping just below your chin. You’ve been warned.
Group B:
– v-ups
– triangles
– left to right weight/medicine ball passing
– leg drags
The above strengthens the core. A strong core is your foundation. Leg drags adds linking elements of muscles and speed.
Group C:
– those with access to equipment. Add
the following options:
– pulldowns (or chin-ups)
– pushdowns (or Hindu push-up’s)
the above adds some upper body strength conditioning routines
* Attempt to complete each set (3 in total) of HIT routines in-between your interval runs.
* If you don’t have access to equipment, most of the above can still be performed outside and modified with what’s available in public.
===============
^ Band work:
– Pumel resistance strengthening work is essential for strong collateral ligaments. Inside and outside. 10x per side. Repeat x2. Don’t overdo.
– Vastus lateralis work aka thigh master routine
Advanced band work:
- rectus femoris quad routine (outside femur muscle for 1/2 guard retention/butterfly sweeps). You’ll need a table and a seat. Link the band through a table leg. Other end loop through to your knee. Carefully lift knees towards your chest. Ensure your bands are in good condition to avoid injury. (image missing from the chart below).
- hamstring routine. Greater distance between you and the table, your end of the loop will secure to around your ankle. You will draw the band in towards you, strengthening your hamstrings. (image missing from the chart below).
Date: 02/21/2020
From Standing:
From Guard:
From Mount:
1. X collar choke
2. Bottom defending top post boths hands on chest to arm bar
From Back:
1. X collar choke
2. Bottom defending top post boths hands on chest to arm bar
From Side:
Drills:
Other:
Long form notes: