You’ve heard stories before about a friend of a friend who rolled with this guy and caught staph or mrsa, even the RW (ring worm). We know how to prevent it, yet we sometimes are lackadaisical like not washing your Gi the night before or showering within 60 minutes of training. Let me break it down as simple as possible, stay the *F* off the mat if you got it! Don’t be selfish and the douch bag and pretend it’s just a spider bite or something. When in doubt check yourself out! Here couple of good read’s on staph and prevention. Enjoy!

Strength WOD:
Back Squat 3×5 @ 70%-increase 5lbs each set
Barbell Step-ups 3×10 each leg @ 115lbs

rest and recover

MMAWOD
For Stand-up, Clinch, and Ground

Find a hill and execute the following.
Bear Crawl, walk back down
Sprawls to the top, walk back down (After you sprawl, take several steps forward and sprawl again)
Sprints, walk back down-repeat 3x
Broad Jumps to the top, walk back down 

Stretch and Foam Roll after

Getting creative with push-ups. This is also easy to create at home. Let your mind go and be creative!

Strength WOD:
Deadlift 5×5 @ 75%- 2 sec hold at top of the lift.
Bench Press 3×10 @ 3/4 bodyweight

rest and recover

MMAWOD
Choose one:

Stand-up: With a training partner holding mitts or on a heavy bag.
Tabata Striking: 20 seconds or work followed by 10 seconds of rest for a total of 8 rounds, then…
10 rounds of:
5 pull-ups
10 knees to elbows
Finish with Tabata Striking: 20 seconds or work followed by 10 seconds of rest for a total of 8 rounds
*Mix combos up as creativity allows. Constant movement for each 20 secs.

Clinch: With a training partner wearing a Gi.
7 rounds
Sprint 50 meters
10 Seoi-Nage set up each side Seoi-Nage
20 yard bear crawls
10 Osoto-Gari set-up each side Osoto-gari

Ground: With a training partner wearing a Gi or No Gi.
Tabata Arm Bars from the guard: 20 seconds of work followed by 10 seconds of rest for a total of 8 rounds
10 rounds of:
5 pull-ups
10 knees to elbows
Tabata Arm Bars from the guard: 20 seconds of work followed by 10 seconds of rest for a total of 8 rounds

Strength WOD: Rest Day

Choose one:

Stand-up: With a training partner holding mitts or on a heavy bag.
Row 1000 meters on C2 Rower
100 Knee Strikes from the Thai Clinch
100 Roundhouse Kicks
100 Switch Kicks
Row 1000 meters

Clinch and Ground: With a training partner wearing a Gi or No Gi.
Start from a single leg set-up and execute a take down on your partner. Once on the ground continue to roll for 1 minute. Go for submissions, passing guard, sweeps, anything to keep it live and moving. No stalling! Once a minute is up start again and alternate so your working takedowns and defending takedowns.
Go for a total of 30 minutes. Rest as needed between efforts.

MobilityWOD.com-Kelly Starret

Good source of info to get flexible and apply it to your training.

Strength WOD:
Power Clean 3×5 @ 80%
Shoulder Press 3×5 @ 80%

rest and recover

MMAWOD
For Stand-up, Clinch, and Ground.
15 minutes total
Use a partner holding mitts or on a heavy bag.
Jab-Cross-Sprawl-Jab-Jab-Cross-Hook-Cross-Switch Kick-Sprawl-Shoot-Repeat for a total of 5x
Then…
Posture and Disengage from Close Guard x1
*For the posture and disengage from close guard, have a partner ready to go immediately after your combos are done. Start from the close guard position with your posture broken down. Try to regain your posture, break his/her guard, and disengage. Partner should go 100% effort. Guy on the bottom go for submissions or reversal’s. Guy on top must break guard and disengage before moving back to combos.

So I was thinking about this yesterday, what if you take an Olympic weightlifter/powerlifter and teach them techniques in MMA and have them fight? That would be a badass fighter on the planet. Anyways, just touching up on compound weightlifting movements that generate explosive power, speed, strength, flexibility, balance, coordination, and agility. It’s obvious that everyone now is using these movements in their program before a fight but it’s how effective they’re using these movements to make them better athletes in MMA. Coaches should make a point to learn the details of each movement and surround themselves in weightlifting competitions or watch videos so they can see the right and wrong of any athlete performing these movements until they comprehend it and then take it back to their fighters and use them effectively in a pre-fight program.

Extending the hips out as fast as possible in a snatch is equally important as closing them as fast to recieve the bar over head. I see a lot of mistakes that fighters make of “half assing” a movement because their coach either has no knowledge/details of the movement or they only know just enough of the movement to incorporate it in their fighters program. When anyone learns to fully use their body the correct way in the clean and jerk and snatch, they’ll be 10x better athletes in the sport they love and make a living off of.

This video shows Olympic weightlifters lifting a ton of weight the right way. Watch and take notes and then practice!

Strength WOD:
Hang Squat Snatch 3×5 @ 70%-2 sec hold at bottom
Split Jerk 4×5 @ 70%-2 sec hold at top

rest and recover

MMAWOD
Choose one:

Stand-up: With a training partner holding mitts or on a heavy bag.
2 rounds total
5 minutes shadow box using 1-3lb pair dumbbells
4 minute heavy bag work (hands only)
3 minute heavy bag work (legs only)
2 minute heavy bag work (hands and legs)
1 minute rest

Clinch: With a training partner wearing a Gi or No Gi.
Seoi-Nage Judo Takedown. 5 rounds-rest 1 minute between rounds
5 set-ups each side
5 lift-offs (lifting your partner off the ground but not executing the throw) each side
5 executing takedown each side

Ground: With a training partner wearing a Gi or No Gi.
For 30 minutes total-1 minute on, 30 seconds off:
Side Control Escapes
* Here are some examples of side control escapes:
SCE-Taking Back
SCE-Reversal
SCE-Recover Guard

Injuries happen and how you deal with them is different from everyone else. Let’s say you have an upper body injury like an injured wrist, elbow or shoulder. These injuries differ in degree but that shouldn’t stop you from training. There are ways to work around injuries and make use of your training time. Check out this video from Draculino training with one arm due to a hand injury.

Strength WOD: Last Day of Program

Back Squat 5×5 @ 75%

rest and recover

50 TGU(55lbs) for time
*At the top of every 2 minutes execute 10 KB Swings

Just found out that Pedro Sauer has a blog. Pedro Sauer is a highly sought after BJJ instructor. A well respected instructor in the BJJ community. Super nice guy and runs many affiliates around the world. Here is one of his posts he wrote on Determining Skill. Awesome read for you BJJ practitioners/fanatics out there. A must read!!!

Strength WOD: Rest Day

Choose one:

Stand-Up: On a speed bag.
Speed bag for 3 minutes
Shadow Box 3 minutes
Complete 7 rounds

Clinch: With a training partner wearing a Gi or No Gi.
For 30 minutes light work of:
Takedowns
*This is a good time to work on your techniques and form. Don’t go 100% but enough to make each other work.

Ground: With a training partner wearing a Gi or No Gi.
For 30 minutes light work of:
Rolling

A ton of information out there on how to strengthen your grip for sports and all of it applies to MMA, BJJ, Judo, etc. I particularly like the rice bucket approach and how effective it is.

Building the Death Grip by Jim Smith

Strength WOD
Weighted Pull-ups 5×5

Sprint Work
16 rounds-40 yard sprint, 20 sec rest

Weighted Pull-ups 1-1-1-1-1-1
*Go as heavy as possible

Strength WOD

Power Clean and Press 5×5 @ 75%

rest and recover

3 rounds for time
30 Box Jumps
100 meter Farmer’s Carry (men 3-45lb plates, women 3-25lb plates)

Click here to view the embedded video.

Saw these two videos from Frank Mir showing how to recover to a better position when stuck in your opponents half guard bottom position. It can be applied to MMA and grappling.

Last week of the strength and conditioning program everyone. Next week will start another strength and MMA conditioning program.

Strength WOD:
Overhead Squats 5-5-5-5

rest and recover

Tabata’s
Pull-ups
Push-ups
Sit-ups
Squats
Back Extensions