On the move again

Howzit everyone,

I’ll be in the middle of packing and moving from California to Washington in the next few weeks.  I should get a map and keep track of all the places I visited and lived in the pass several years. It’s not much but still, some of my friends can’t keep track of me and automatically assume where my next destination will be. As far as programming in the future, there won’t be a structured program but workouts will still be posted from time to time so check back every so often. If your bored with your current training, then supplement these workout into your routine for a change.  Once my family and I are settled then I’ll be programming again with some new material. It’s gonna be exciting because I got some strength and conditioning ideas floating around in my head that I want to share with you all. Until then, hope to see you on the mat someday training hard, having fun, and living the bjj lifestyle.

MMAWOD 06.1.11

Week 11 Day 72

Last Day of Program

Train 1-2  hours before or shortly after your MMA training

Treat this day and the rest of the week to get a good sweat on. Drill and move around with your training partners on the mat. Do some fine tuning to your jits game. Stretch a lot and foam roll.

Good luck to you at the 2011 BJJ Worlds!

MMAWOD 05.31.11

Week 11 Day 71

Train 4-6 hours before or after your MMA training

Each belt division has their own time limit in competition. Choose the category you fall under for your division at the worlds and complete the following workout in that time frame:
Adult Division
White Belts: 5 minutes
Blue Belts 6 minutes
Purple Belts: 7 minutes
Brown Belts: 8 minutes
Black Belts: 10 minutes

Master Division
Blue Belt 5 minutes
Purple, Brown, and Black Belt 6 minutes

Senior Division
Blue, Purple, Brown, and Black all 5 minutes

As many rounds as possible in (your belt division time limit):
5 push ups
bear crawl 10 yards forward, 10 yards back
5 sit-outs each side

MMAWOD 05.30.11

Week 11 Day 70

Last week or few days of conditioning before the Worlds. Here’s the layout of divisions competing this weekend. Thursday-White and Blue Belts
Friday-Blue and Purple Belts
Saturday-Blue Belt Juvenile, Purple Belts, Brown Belts, and Black Belts
Sunday-Black Belts Final

Depending on what day you compete on, cut your conditioning off about 2-3 days before. I personally like 3 maybe more but ultimately it’s how your feeling. Stretch and foam roll a lot this week. Usually before and after hits the spot on revcovery.  These last few days, up until Wednesday, will be real short conditioning workouts.  If you have any questions hit me up and I’ll be gladly to answer them. Good luck at the Mundials!

Train 4-6 hours before or after your MMA training

3 rounds
25 Burpees
Run 400 yards
*Get this done as fast as you can

MMAWOD 05.28.11

Week 10 Day 68

This weekend is more of a active rest weekend. Get a good sweat on and good stretch.  Nothing hard!

I will have a separate program for Monday, Tuesday, and possibly Wednesday so you are ready for the Worlds starting Thursday through Sunday. Depending on what level your at, you’ll be competing on different days, so I’ll have you ready for your competition accordingly.  Stay tuned!

MMAWOD 05.27.11

Week 10 Day 67

Train 4-6 hours before or after your MMA training

3 rounds
Run 800 meters, rest 1:30
Run 400 meters, recover to a comfortable heart rate, then repeat another round

Finish with:
100 Sprawls for time
*go back and compare results from last time

MMAWOD 05.26.11

Week 10 Day 66

Train 4-6 hours before or after your MMA training

50 pull ups (kipping style)
50 squat jumps
50 renegade push ups (35lb DB’s)
50 walking lunges
50 sit-ups
50 box jumps (24″)
50 burpees

MMAWOD 05.25.11

Week 10 Day 65

Train 1 hour before or shortly after your MMA training

Warm up really well today and give yourself 30-60 minutes of stretching and foam rolling. If you missed any of the workouts this week then treat today as a make up day.

MMAWOD 05.24.11

Week 10 Day 64

Train 4-6 hours before or after your MMA training

For Stand-up, Clinch, and Ground:
30 seconds of Muay Thai combos, rest 30 seconds-10 intervals total
Rest 1 minute
30 seconds of shoots and sprawls, rest 30 seconds-10 intervals total
Rest 1 minute
30 seconds of breaking close guard position (top position), rest 30 seconds-10 intervals

Stretch and foam roll after

MMAWOD 05.23.11

Week 10 Day 63

Here we GO! Last week of the strength and conditioning program and remember this program is leading up to the BJJ Worlds held June 2nd, 3rd, 4th, and 5th. Start tapering off next week or 2-3 days before your big day. Make sure you get tons of sleep, tons of H2O, stretching, foam rolling, and eating good healthy foods. Shoot me an email or post a comment on your competition and how you did. I love to hear from you. Now GO TRAIN!

Train 4-6 hours before or after your MMA training

As many rounds as possible in 20 minutes
Run 200 meters
5 Burpees
7 Towel Pull-ups
14 Push ups
21 Air Squats