OracleJiuJitsu OracleTribe

Date: 01/15/2021
Title: OracleLife Tire Training – The Redux
Tag cloud: intermediate, advanced, standup, take down, strong man, training programs
From Standing: [531]
From Guard: [532]
From Mount: [533]
From Back: [534]
From Side: [539]
Drills: [535]
Other:
Long form note:

Guyz,
Today I have for you a brand new routine, with never before seen training routines.
Some of these routines took time to develop, after many trial and errors, I think you’ll like what I’m about to share with you.

What are these new routines? And what’s the big deal?

These new routines are important because they take standard tire routines and condense them into a more powerful, efficient routine that focuses on minimizing body stress (the bad kind) and potential injury.

Not only that, but they’re designed to be consistently repeatable to:
a) increase speed of your type II muscle fibers. Think about burst speed.
b) minimal down time, maximal muscle fiber fire output
c) improve your cardio while igniting your anaerobic muscle use to improve your tight situational combat sports. Jiu Jitsu hello?!

And as usual these routines are specifically designed to help improve your core.

Let’s jump in:

Warm ups:
(please see the tire training warm-up routine already published in your curriculum). >> https://youtu.be/InkMh23QFps

The Routine:
1. The Tire Twist
– (holding your tire close to your midsection, arms slightly cocked/engaged, back slightly arched in prep for the torque applied, feet shoulder-width apart – approx. 6″ your back from the stationary wall).
– slam the tire to either side of your waist
– as you pick up speed, the torque still start ramping up and you’ll notice it in your back as centrifugal forces make you feel like stepping forward. Don’t. Resist. This resistance will strengthen your back
– repeat sets of 30 @ 3 sets
– you should feel spent at end. If not, adjust your set quantity and/or no. of sets. LIkewise, reduce if it’s too much for you.

2. The Suplex Slam
– As you would complete a suplex tire toss over your head, this variation (again as in the above tire twist) you do not let go of the tire. Rather, as the tire comes up over your head, slamming into the wall, bring the rebound down in a controlled manner to either slam into the ground or gently place it between your legs. Whichever feels more comfortable.
– repeat sets of 30 @ 3 sets total. Adust as required.

3. Overhead toss
– THIS ROUTINE IS QUITE DANGEROUS, and should only be performed with supervision and advanced athletes
– Using your tire above your head, like a medicine ball, toss the tire as high as you can against the wall
– on the rebound, grab the tire, with both palms, and redirect the tire back into the wall (it will be lower than previous due to muscle fatigue)
– repeat this several times until the tire height is not longer sustainable and lands on the ground.
– BE EXTREMELY careful that the tire does NOT slip your grasp and hit you in the face
– smaller tires are recommended until strength is developed to move up in size and weight

Add these three new routines to the existing tire training program to pump up your training to the next level!

Enjoy!

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Tiny Tigers:
Teen Titans:
Pre-Adult:
Long form notes:

Date: 11/16/2020
Title: OracleLife: s1e16 warmup
Tag cloud: warm up
From Standing: [531]
From Guard: [532]
From Mount: [533]
From Back: [534]
From Side: [539]
Drills: [535]
Other: OracleLife: s1e16 warmup
Long form note:

Welcome back OracleTribe members!

Here is your members only link to the bonus warm up material: https://youtu.be/InkMh23QFps
This video is entirely on screen text annotated with naturally audible video dialog.

It’s about 10min in length to get your core just warmed enough to start your rolling or whatever exercise you choose.

Sincerely,
P. Lee

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Tiny Tigers:
Teen Titans:
Pre-Adult:
Long form notes:

Date: 09/22/2020
Title: OracleLife: s1e13 full video
Tag cloud: free rolling narrated
From Standing: [531]
From Guard: [532]
From Mount: [533]
From Back: [534]
From Side: [539]
Drills: [535]
Other: OracleLife: s1e13 full video
Long form note:

Hello Oracler,
Lee here.
Congrats. You’ve arrived at your dashboard for the full video session between myself, Martha and Margaret. Enjoy.
https://youtu.be/SA3JxKBPJ3I

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Tiny Tigers:
Teen Titans:
Pre-Adult:
Long form notes:

Date: 07/26/2020
Title: OracleLife – s1e3 – parts 1 and parts 2: Strong man tire training cont’d
Tag cloud: strong man
From Standing: [531]
From Guard: [532]
From Mount: [533]
From Back: [534]
From Side: [539]
Drills: [535]
Other:
Long form note:

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 indepth look at the biology of faster muscles.

Sincerely,
Lee

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Tiny Tigers:
Teen Titans:
Pre-Adult:
Long form notes:

Date: 06/23/2020
Title: OracleLife – Strong man – Tire toss training s1e1
Tag cloud: strong man
From Standing: [531]
From Guard: [532]
From Mount: [533]
From Back: [534]
From Side: [539]
Drills: [535]
Other:
Long form note:

Hey folks,
The entire instructions for hardware and assembly are in the description beneath the youtube video.

Grab the video:
https://youtu.be/kvJA5_y091c

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.

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Tiny Tigers:
Teen Titans:
Pre-Adult:
Long form notes: