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Date: 01/15/2021
Title: OracleLife Tire Training – The Redux
Access Group(s): OracleLife
Tag cloud: intermediate, advanced, standup, take down, strong man, training programs
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!
URL1:
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Tiny Tigers:
Teen Titans:
Young Man:
Long form notes:
Date: 01/20/2021
Title: Mount escape, guard break and drill
Access Group(s): Oracle Jiu Jitsu Online
Tag cloud: beginner, escapes, bottom game, video available, dummy friendly, staff-rod friendly
Long form note:
======== todays technique details: escape from mount ===========
Escape from mount: (video of this was lost – the below attached videos are from week of Jan27 covering the advanced escape from mount as well as the guard break)
1. create frame across opponents hip using your forearm
2. use the bottom arm to ‘T’ connect with 1st frame arm
3. bridge creating space
4. place lower hand on his knee – shrimp1 – pull knee into space
5. square up and shrimp2 opposite side pulling other knee in
6. guard is now replaced
7. advanced move: top person has his feet flat wedged under your bum
8. repeat steps 1 – 2, flatten bottom leg straight out
9. using heel of top leg, drag his foot over your leg
10. continue from step 3.
======== todays technique details: guard break continued on JULY 27 Class ===========
1. (Gi) grab collar (opposite side)
2. Step one foot forward (near side) by rocking
3. Continue to stand up
4. same side of foot that went forward, place hand on knee and press down
5. keep hand in place as guard peels away, dropping opponent to ground
6. using far side knee, place in groin, (grip/far side, elbow tucked in to side) with nears side foot with wide stance
7. knee cut to pass guard
*sofa cushion with gi on, can substitute
** optionally, a staff makes an excellent substitute
URL1: https://youtu.be/4Fr5veqkSv4
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Tiny Tigers:
Teen Titans:
Young Man:
Long form notes:
Date: 01/13/2021
Title: no attendance – class cancelled
Access Group(s):
Tag cloud:
Long form note:
URL1:
URL2:
URL3:
Tiny Tigers:
Teen Titans:
Young Man:
Long form notes:
Date: 01/05/2021
Title: recap guard pass, escape from mount
Access Group(s): Oracle Jiu Jitsu Online
Tag cloud: beginner, guard pass, video available
Long form note:
======== todays technique details ===========
Escape from mount:
1. create frame across opponents hip using your forearm
2. use the bottom arm to ‘T’ connect with 1st frame arm
3. bridge creating space
4. place lower hand on his knee – shrimp1 – pull knee into space
5. square up and shrimp2 opposite side pulling other knee in
6. guard is now replaced
7. advanced move: top person has his feet flat wedged under your bum
8. repeat steps 1 – 2, flatten bottom leg straight out
9. using heel of top leg, drag his foot over your leg
10. continue from step 3.
===================================
Oss
P.Lee
URL1: https://youtu.be/xgbXoJKyeZA
URL2: https://youtu.be/yuSeZdXEhu8
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Tiny Tigers:
Teen Titans:
Young Man:
Long form notes:
Date: 12/15/2020
Title: Oracle Online – 1. continue guard pass – guard pass pummel guard retention.
2. Escape from mount – opening a guard
Access Group(s): Oracle Jiu Jitsu Online
Tag cloud: beginner, bottom game, guard pass, video available
Long form note:
Class prep notes:
If you do not have a partner, you can use a large pillow or sofa cushion (i dressed in a gi – great). It will help surrogate partner for this exercise. The heavier the better.
If not available, no problem we can air drill.
Post class notes:
Great class today. We covered a lot of ground, theory and technique today.
Just keep in mind what our objectives were. To prevent someone from getting past our guard. And conversely passing one’s guard to achieve positional dominance.
One key theory was the concept of:
a) the knee line and (don’t allow anyone past your knee line)
b) border patrol (don’t allow anyone into your air space)
b) ‘pummel’ with your opposite leg to maintain distance and control of your opponent.
Next week:
We’ll review and continue with the guard series.
URL1: https://youtu.be/fMt_02aHH0o
URL2: https://youtu.be/RexHy_3wmuc
URL3:
Tiny Tigers:
Teen Titans:
Young Man:
Long form notes: