This is from a series of instructional DVD'S from Professor Marcos R. Schubert who is a Carlos Gracie Jr black belt. I really like the setup here from full guard into the sweep and controlling the arm throughout. It's all in Brazillian but very easy to follow.
Corrective Exercise / Stabilization Program – Day 2
1) Bulgarian split squat - Surprisingly harder on my right (stronger) leg
2) Back extensions - Need the next size down Swiss ball
3) Forward SB roll - As above. Great for the Abs this one.
4) 1-leg hip extensions - Harder than they seem.
5) Supported external rotation - Good for resisting Kimuras!!!!
6) Lower ab / leg raise - The secret is to suck your abs in through the entire range of movement.
Part of an interview Eric Wong did with Chad Leonhardt regarding this fight and his training.
Eric: You’ve been following my Ultimate MMA S&C program for a couple months now, so what was your S&C training like before? And what is the difference you feel physically?
Chad: Before Eric I just kinda winged me S&C from a lot of things I had seen and thought might work. A lot of half ass circuits that really hurt me more than they did me good.
Since starting with Eric my cardio has been sick I mean I can do a 5 round fight with UFC caliber guys and hold my own just because I have the cardio to keep it going on the ground or standing.
But more than anything it’s been the mental part that has helped me most. I know my cardio is great so I just get after it knowing my opponent can’t keep up with me and knowing he knows I wont stop coming at him.
Found this Strength and Conditioning Program online the other day at ericwongmma.com along with a bunch of other stuff and ended up buying it. For $65 you get the following downloadable pdf and mpeg files:
1. Ultimate MMA Strength and Conditioning Program 2. Nutrition-itsu 3. 7 Day Quickstart to Nutrition-itsu 4. Crazy 8s Bodyweight Workouts 5. No Sweat Weight Cutting 6. Ultimate MMA Strength and Conditioning Program - Ipod Videos
The Strength and Conditioning Program is MMA/Grappling specific and it includes a 16wk, 12wk and 8wk workout programme. They each include the following phases:
Phase I - Corrective exercise Phase II - Base conditioning Phase III - Strength Phase IV - Strength and power Tapering
I started the 16wk programme yesterday and although the exercises appeared simple on paper, doing them correctly really was a challenge. They included "supermans", "cobras" and "prone bridges"!!!
I'll have a copy at training so have a look and see what you reckon. I'm pretty sure this will actually benefit me this time unlike the many pills, potions and shit I've pinned my hopes on before!!!!
Well done to all of us who competed in this years Pan Pacs. Slym was much more Slymlike in both blue belt gi and no gi this time around. A nice win in his first gi match and then got held in guard for a ref's decision loss in his second. Then a no gi match against a Carlson Gracie guy who competes in just about everything for a points win (15 - 4). Johan did exceptionaly well for a gold in novice no gi and a silver in the gi. Trent was his usual explosive self for 2 wins in the gi and Trav drew a very good competitor first up and lost on points. I cant believe I struggled in half guard in both gi and no gi when I'm usually so comfortable in that position. Still the blue belt 85kg division was stacked with a lot of really good guys so I was happy to a. not lose by submission and b. get my first blue belt comp win under my belt!! Here's to the Vics!!!!!!!!!!!!
Got put on to this product yesterday and brought a bottle to test it out. It is pretty bloody good let me say! Sprayed it on my fingers and felt an almost instantaneous relief from the stiff soreness I've suffered since taking up the gentle art of BJJ!!! I've further trialed it at work on a few of the old blokes (like me) who have various old footy ailments (knees, shoulders, etc) and they are all a big wrap for it. Dave had a crack at it last night and also was pretty impressed with it. It retails for around $16 at the Chemist Wharehouse and the ingredients include: Arnica Montana Flower Rosemary Oil Eucalyptus Oil Emu Oil Give it a go and see what you reckon!!
Thanks to aesopian for these guard pass prevention options. I for one mind myself in this position quite often with guys like Coach Lynders and Slym and Judo Pete so I'm going to give them a red hot go when next we meet.....
8 of us rode a Virgin all the way to Adelaide and back for this years Aus Cup and had what I think was a sussessful trip even if the medal count didn't reflect it. I think Jeroen was the stand out making all of his matches look easy, even the two that he lost and Trav in his first gi match of the tournament also looked very confident. Marco and Slym were both unlucky getting bullshit decisions against them and Chris cant wait to face the big fella in the gi who did nothing until the last 2 minutes then stalled. I didnt see all of Pete's match but heard it was a good battle even though he lost. For me I lost my gi match to an experienced competitor and was pleased that I didn't get submitted and learnt the value of a game plan. he had one I didn't!!! My no gi match was the most intense role I've ever had again losing on points but scrambled well and I pushed the pace or kept up with it!!!! I'm seroiusly considering becoming a referee for the pan pacs so that I can A. understand the rules more thoroughly B. Be unbiased C. Get a free t-shirt!!! Lets all try and have a big contingent for the Pan Pacs this year and get amongst it again.....
Here at World of Combat we have just been notified that the fight between Vitor Belfort and Fedor Emelianenko has been confirmed. Our USA correspondant has just spoken to Emelianenko's camp and they have just confirmed that the fight has been signed by Fedor.
This fight despite a huge weight disparity will almost certainly be an excellent fight. It almost within the realm of possibilty that Belfort may cause a huge upset by beating Fedor. It is the view of this author, that he has a better chance of winning than Fedor's previous designated opponent, Josh Barnett.
I like this guy's grappling style. He seems to follow the same game plan in all of his matches so his opponents would have a sense of what he's up, but dealing with it is another matter altogether. Plus it's disconcerting rolling with someone who likes to fight upside down!!! To me he exemplifies control of his opponent at all times with his hands and his feet especially when transitioning.
And Roberto "Cyborg" Abreu is certainly no slouch!!!
Roberto "Cyborg" Abreu vs Bill "The Grill" Cooper Finals of Grapplers Quest Black Belt Absolute 2009
Just got back from 3 weeks in North Queensland and Im dying to get back on the mat. Unfortunately I contracted the Swine Flu a week in to my hoiday and I'm still recovering. Like any viral infection it kicks you in the guts and it's taking a bit longer than I thought to get over it. Still I'm aiming to get back to training next week cos if I leave it any longer I'll go nuts!!!
Well done to all the guys who attended and graded last Friday night at Chadstone. A very good result for the club with 6 of us attaining blue belt status and 4 others gaining stripes. Personally I'm very proud to have gotten my blue belt as I've placed a lot of respect to this rank. I know I've got a loooong way to go in my BJJ quest and there will be plenty of squashings, crankings, chokings and tappings coming my way however its another step along and I'm happy to be there. More so I'm happy for the club as it's a reflection of the experience that is on the mat. More colour, more stripes more fun!!!
It's freaky, I had a similar conversation with Jeroen last Tuesday (when only a couple of us turned up to training!!) about this very topic. Turning up the heat is necessary for many valid reasons least of all to give yourself the best opportunity to succeed!!!! Comfort zones are fine but I don't think I'd ever use the word comfort, comfortable or comfy when describing the sport of BJJ!!!! Certainly not at my level and realistically unless your Coach Donague there's always going to be someone out there who can squash the shit (or stink as in Marco's case) out of you!!
One of the best, and worst, things about grappling is that the feedback is quick, direct and brutally honest.
Take ANY technique - be it an armbar, a guard pass or a pin escape - it's easy to find out if you're doing it right: just go out and try it in sparring!
If your new killer technique is a big flop and you get crushed, then you've got some additional work to do, don't you?
This process is a great motivator, but it can also be hard on the old ego sometimes.
So, as we get more experienced as grapplers, we often start using little tricks to save our egos from the ravages of all this brutally honest feedback.
One of these tricks is to ALWAYS go easy when you're sparring. If you're never really trying your best then it gives you wiggle room to make excuses.
If you do this then you always have a convenient excuse.
"Sure he passed my guard, but I was only going at 50%..." Well what if you go 100% and your opponent STILL passes your guard. Wouldn't that tell you something about the state of your guard game?
Now I'm the last person to say that you should go full throttle every time you spar. In fact, if you go hard every time then you're going to overtrain and get injured. But the reverse is also bad: if you go easy every time then you're never exposing your skills to the harsh light of reality...
So, on some days you just have to grit your teeth and tell yourself that NO-ONE is going to pass your guard today, or that you WILL tap someone out with your new technique.
Making this commitment ahead of time focuses the mind wonderfully.
Always going easy with your students is a common trap that coaches fall into. When someone is sparring in coaching mode then they usually give their student/opponent room to escape their pins and submissions, and maybe even feed them the opportunity to apply their own submissions.
This is very kind and considerate. I do this myself some of the time.
But... (oh f#@*k god help us all......)
Once in a while put the coaching to one side and concentrate on your own training! I have a friend called Ritchie who teaches BJJ and MMA. He has a tongue-in-cheek way of describing this mindset. On days when he's going to spar with intention he calls it being "Ritchie the a$$hole."
Of course this doesn't mean that he uses full power heel hooks, or malicious techniques like driving his chin into his opponent's eye socket. But still, on those days he's out to pin and submit everybody!
By never going into high gear you always have an excuse for your technique failing. That might make it easier on your ego, but it's also going to hold you back from making progress.
The following pics are of a guy I rolled with in the Philippines last year. As you can see he's got massive wrists and I made the mistake, first time round of pulling guard on him!!!! What was I thinking?? Took forever to get out from under him. Hell of a nice guy though.
Got some fights posted on youtube of the last Dominance tournament. They had a good turn out and it was great to see a strong showing from Ringwood and some of the guys from Chadstone competing. We all did pretty well and it was run as per Dominance tournys, relaxed, free flowing and plenty of action.
They are gearing up to run the next one in May (Gi) as a submission tournament. That is the fight doesn't stop until one of the competitors submits the other and it will be when you lose your out.
I liked the following match of Equipe Jucao competing in the black belt division at the 2009 NY International Open. I liked the way he hooks the other guys leg from guard and sits up to claim the leg and sweep. Very Jasonesque!!!!
Well done to everyone from all the Extreme JJG Clubs. Acheiving second overall as a team was fantastic. What an honour to watch Bernie Jenkins from Ringwood Extreme compete and Carlos "The Portugese" give Dave Hart a lesson or two!! And lets remember Dave is no slouch having beaten Rodney Ellis in past comps but Carlos is from another Planet, Planet Brazil!!!
With the infiltration of some pretty good wrestlers, it would be fantastic if Cris Brown stepped in and showed em how its done!!!
Anyway I'm finally and slowly uploading our matches up on to youtube. Just type in 2009 Victorian BJJ Championships in the search engine and they should be there.
Well we arrived in the Philippines on 23/01/2008 and have pretty much consumed way to much food and alcohol!!!! Not to mention the smokes.... All my plans of training have pretty much gone up in smoke apart from a few rigorous cross country runs around the hills here. On the plus side my body is feeling pretty well pain free apart from a touch of sciatica which I've been treating with liberal amounts of beer. The only back crakers here are the pretty young sorts and they are sadly off limits so I guess I'll have to take the pain until I return to Jeroen's magic hands.
We are off to Manila on Sunday for a couple of days so I'll hopefully get on the mat there and again hopefully not disgrace the Extreme name. I'll try and capture the action and post again soon after. Looking forward to getting back and getting my arse kicked!!!