Daily Planet Sports: MMA [Archive] - Page 3

Clark_Kent

02-03-2009, 04:58 PM

Muay Thai

We covered avoiding, defending, and counter kicks tonight.

We worked them with partners, responding appropriately to throw lead and rear leg kicks.

We did 2 three minute rounds at the end of class. Both were as follows:

Minute 1: Avoid kick, throw called combo.
Minute 2: Check kick, throw called combo.
Minute 3: Counter kick, throw called combo.

MMA

The new Big Guy that was supposed to come tonight was a no show so that kind of sucked. We did continue on from Muay Thai though with sparring drills and sparring. We did as follows:

1 Minute of throwing Jabs, 1 minute defending Jabs, 1 minute of Jab Sparring

Switched partners

1 Minute of throwing Jabs and Crosses, 1 minute defending them, 1 minute of sparring with Jabs and Crosses

Switched partners

1 Minute of throwing Hooks and Uppercuts, 1 minute defending them, 1 minute of sparring with Hooks and Uppercuts

Switched partners

1 Minute of throwing all hand strikes, 1 minute defending them, 1 minute of boxing sparring

Switched partners

1 minute throwing kicks, 1 minute avoiding or blocking kicks, 1 minute of just kick sparring

Switched partners

3 minute round of sparring with kicks and punches

Switched partners

3 minute round of sparring with kicks and punches

Switched partners

3 minute round of sparring with kicks and punches

For the last 3 rounds of sparring the two guys getting ready for fight March 14th and I put on MMA gloves and we sparred with others with 18 ounce gloves. Their job was to keep us at bay with strikes and prevent us from taking them down. We could strike lightly to set up our shot but nothing more than that other than kicks. Everyone rotated in so we faced a fresh person every round. It got pretty damn tiring and the takedowns got difficult, especially at the end of the second round, but I got my second wind during the third round and finished strong with some good double legs set up off the jab and overhand cross while changing levels. I also caught a few kicks and swept the other leg from their going down into side control.

I got a good workout in tonight, especially during MMA class. My cardio is coming back a little bit more from being sick as well so I am happy about that.

DONJUANPIMPIN

02-03-2009, 06:00 PM

Nice stuff. How big is that new guy suppose to be and any background in anything or just new to the sport?

CamKeo

02-03-2009, 06:03 PM

Hey Clark, what do you think is some good workouts to try and condition before/during training? I know core...Bench, incline, squats, powercleans (If you can) but anything else I might be forgetting...cardio obviously, shadowboxing, bag work and all that, but anything else you can think of that I can do without being able to step in an actual training gym yet?

Thanks brother!

Clark_Kent

02-04-2009, 04:00 AM

Nice stuff. How big is that new guy suppose to be and any background in anything or just new to the sport?

Coach says he is a Super Heavy Weight but I am not sure exactly. I thought I remembered him saying around 275-280 but he could cut down to Heavy from there so I am not certain. I guess he is a really good wrestler. He is 1-0-1. Pretty much GNP'd a guy for 3 rounds, and got thumbed in the eye his second fight and couldn't continue.

Hey Clark, what do you think is some good workouts to try and condition before/during training? I know core...Bench, incline, squats, powercleans (If you can) but anything else I might be forgetting...cardio obviously, shadowboxing, bag work and all that, but anything else you can think of that I can do without being able to step in an actual training gym yet?

Thanks brother!

The main thing I did before I started training to get ready was Randy's circuit that you can find online. I added a couple exercise to it and did it for 3 rounds the first couple times, every other day, then went to 4 rounds for the next 3 or 4 workouts and then did 5 rounds from there on. I still got exhausted once I started training though. My conditioning improved the most once I started training at the gym though, so don't spend to much time trying to get in shape for it because just doing the training will get you into shape, at least that is what I found.

CamKeo

02-04-2009, 04:37 AM

I know that, and im prepared for it, but I still wanna get in the best shape possible for it... I'm still overweight (Although im doing good in that sense too, just gotta keep working.) but i'll check out that circuit and keep working on my cardio and endurance.

thanks brother!

mpasich

02-04-2009, 07:23 AM

Good workout last night. Would have been nice having another person there, would have made things even during MT instead of having to be the odd man out. Then again, drilling with coach is fun, he likes to mess with lefties. LOL.

I can't wait until I'm ready for MMA. I still like answer E: all of the above to coach's question about sparring, hehe. See you tonight.

Clark_Kent

02-05-2009, 05:09 PM

Muay Thai

We started with a warm up of bodyweight exercises. One minute each of the following:

Hindu Squats
Dive Bomber Push Ups
Jackknife Sit Ups
Flutter Kicks
Planks
Lunges
Hello Dollies
Push Ups
Squats
Bear Crawls

After the warm up we covered defending and avoiding push kicks.
We worked on stepping forward left and forward right, while parrying the kick
Then we worked on meeting the push kick half way with our knee and shoving back.
Finally we worked on catching the push kick, sliding the leg to your hip, exposing their back and then countering.

We then did two 3 minute rounds on the focus mitts.
Both rounds were the same, consisting of:

1st Minute: Parrying the push kick, throwing a called combo
2nd Minute: Countering the push kick with the knee, throwing a called combo
3rd Minute: Catching the push kick, throwing called combo.

When I was holding the focus mitts for my partner's last round he got overzealous and threw a 3 instead of a 2 and came around behind the focus mitt and bent my pinkie almost completely backwards. That **** hurt. It is swollen now but at least I can bend it. Fortunately it isn't that necessary of a digit and didn't affect me during MMA.

MMA

In MMA we covered the ankle pick from the clinch, and the knee pick from a single underhook. We drilled the hell out of these, the first 10 minutes we did them simply standing up. The next 10 minutes we worked them against the cage.

After drilling those we did five 3 minute rounds of alternating turns for
takedowns at about 50%.

Finally we did five 3 minute rounds of MMA sparring starting from the clinch and working on the ground from there.

I caught an elbow that hit my cheekbone and skipped up to my eyebrow/eyelid so I have a bruise in both places. I also got a nice mat burn on the forehead from posting out with my head avoiding a sweep. I think BPP jinxed me earlier talking about having it happen to him.

Clark_Kent

02-06-2009, 05:32 PM

Dumbbell Bench - 55 x 25, 55 x 20, 80 x 12, 80 x 12, 95 x 10, 95 x 10, 95 x 8

Supersetted with

Pull Ups - Bodyweight x 10, x 10, x 10, x 10, x 9, x 9, x 8

___________________________________

Dumbbell Flyes - 25 x 20, 35 x 15, 45 x 12, 55 x 10, 55 x 10

Supersetted with

Dumbbell Curls - 25 x 20, 35 x 15, 45 x 12, 55 x 10, 55 x 8

___________________________________

V Ups - 25
Hanging Leg Raises with 15lb Dumbbell between feet - 25
1 Minute Plank
Bicycle Crunches x 25 to each side

BPP

02-06-2009, 07:10 PM

I think BPP jinxed me earlier talking about having it happen to him.

lulz, most likely

i went to a funeral today and everyoenes like 'wtf happened to your head?'

"i fight, so it was from training"

'oh, you do taekwando!?'

FACEPALM

Clark_Kent

02-07-2009, 05:56 AM

lulz, most likely

i went to a funeral today and everyoenes like 'wtf happened to your head?'

"i fight, so it was from training"

'oh, you do taekwando!?'

FACEPALM

You should have just told them you trained UFC, it is what they know it as.

Not sure why, but I have been addicted to this song the last week or two.

r1GnWusCcYA

Clark_Kent

02-07-2009, 10:47 AM

MMA

We started with working on our shots again.

1 minute of:

-Changing levels, right handed stance
-Changing levels, southpaw stance
-Jab, Change levels, right handed stance
-Jab, Change levels, southpaw stance
-Jab, overhand right while changing levels, pull rear leg behind lead

We then did 1 Minute each, down and back on the mat of:

-Knee Walks
-Change Level Shoot (Alternating sides each time)
-Jab, Change level, shoot (Alternating sides each time)
-Jab, overhand right while changing levels, pull rear leg behind lead, shoot (Alternating sides each time)

After this we did 2 minutes of the following, rotating partners every 2 minutes:

-Fighting for wrist control
-Fighting for inside bicep ties
-Fighting for underhooks
-Fighting for the plum
-All the above together

We then did 2 minutes each of the above, but this time three in light strikes, knees included. I was doing pretty well with the plum and my knees to the body and pulling the head outside and getting it there, hardly any contact on it though since it was light strikes.

We finished up with an overview of the ankle pick and knee pick we covered on Thursday night.

Muay Thai

Coach was sick so we did a circuit workout the whole class.
It was as follows:

2 Minutes of Shadow Boxing, with kicks and knees, with 5lb weights
1 Minute of Abs
2 Minutes of Shadow Boxing, with kicks and knees, no weights
1 Minute of Abs
2 Minutes of Shadow Boxing, with kicks and knees, with 5lb weights
1 Minute of Abs

2 Minutes of Jump Roping
1 Minute of stretching
2 Minutes of Jump Roping
1 Minute of stretching
2 Minutes of Jump Roping
1 Minute of stretching

2 Minutes on the heavy bag
1 Minute of Abs
2 Minutes on the heavy bag
1 Minute of Abs
2 Minutes on the heavy bag
1 Minute of Abs

2 Minutes on the heavy bag
1 Minute of stretching
2 Minutes on the heavy bag
1 Minute of stretching
2 Minutes on the heavy bag
1 Minute of stretching

2 Minutes on the heavy bag
1 Minute of Abs
2 Minutes on the heavy bag
1 Minute of Abs
2 Minutes on the heavy bag
1 Minute of Abs

I was the odd man out and since everybody else was smaller than me I did the heavy bag portion 3 times. Everyone else paired of during the first two heavy bag sessions and did the focus mitts. I didn't mind because I needed the heavy bag work and it let my work my kicks which those hitting the focus mitts did not get to do. 18 minutes of it, even though only 2 minute rounds, still kicked my ass. All the ab work didn't help either.

No Gi

We started with a minute each of:

Shoulder Bridges
Shrimping in place
High hip heist
Low hip heist
Technical stances
Knee Walks
Forward Shoulder Rolls
Backward Should Rolls

We then worked on passing guard and keeping guard.
With a partner we did the following:

2 Minutes on your back, trying to keep top person from passing, both using no hands
2 Minutes on top trying to pass guard, both still not using hands

Switched partners

2 Minutes on your back, trying to keep top person from passing, top person can use 1 hand
2 Minutes on top trying to pass guard, top person can use one hand

Switched partners

2 Minutes on your back, trying to keep top person from passing, bottom pperson can use 1 hand
2 Minutes on top trying to pass guard, bottom person can use one hand

Switched Partners

2 Minutes on your back, trying to keep top person from passing, top person can use both hands
2 Minutes on top trying to pass guard, top person can use both hands

Switched Partners

2 Minutes on your back, trying to keep top person from passing, bottom person can use both hands
2 Minutes on top trying to pass guard, bottom person can use both hands

Switched Partners

2 Minutes on your back, both people can use both hands
2 Minutes on top, both people can use both hands

After this we free rolled for 5 four minute rounds. I got one of our better wrestlers in a kimura while I was mounted. I used it to sweep and then finished from half guard. Also during our drills where I could use no hands from the bottom I managed to get a triangle on a guy when I shoved his leg out from under him. He fell forward right into my guard and I threw it up and locked it without having to use my hands. Coach told me good job and I think was pretty shocked I got it on so fast. To tell the truth so was I, especially since my hips were toast by that point.

BPP

02-07-2009, 10:49 AM

awesome handsless triangle

holy conditioning....

Clark_Kent

02-07-2009, 11:15 AM

awesome handsless triangle

holy conditioning....

I am glad we did it all actually. It let me see that I am back from being sick finally. If coach hadn't been sick I would have stayed for open mat to roll with him. Getting home an hour early wasn't that bad as the wife appreciated it. Now we get to go to Babies R Us, oh the joy.

Fedor1

02-07-2009, 11:18 AM

I haven't read the whole thread but... do you do any BJJ?
I'm going 3-4times a week aside with Muay Thai.. i'm hoping I'll get good enough before I turn 20 to start in amateur MMA.

Cheers bro

Clark_Kent

02-07-2009, 11:20 AM

I haven't read the whole thread but... do you do any BJJ?
I'm going 3-4times a week aside Muay Thai.. i'm hoping I'll get good enough before I turn 20 to start in amateur MMA.

Cheers bro

Yeah, I do a couple No Gi classes a week along with a couple Gi classes. These last couple weeks my schedule has been off but I like to balance my grappling with my striking so one doesn't improve too much past the other. Actually I wrestled before so I am working on getting my striking up to speed.

Clark_Kent

02-08-2009, 09:11 AM

Didn't get to Open Mat today so I did some lifting in the basement.

Deadlifts - 135 x 12, 185 x 12, 225 x 10, 275 x 10, 315 x 10, 10, 8

Bent Over Dumbbell Rows - 55 x 20, 80 x 15, 95 x 12, 115 x 10, 10, 8

Lat Pulldowns - 108 x 15, 230 x 15, 260 x 12, 280 x 10, 300 x 10

Seated Cable Rows - 260 x 12, 280 x 12, 300 x 10, 330 x 10, 350 x 10

BPP

02-08-2009, 10:02 AM

Clark_Kent

02-08-2009, 05:15 PM

GJCKM

workin on the fibraz for those rampage slams eh? :D

Yeah, I picked 3 different people up at class on Saturday. 2 tried triangling me and another tried the armbar. I didn't slam them though, just wanted to see if I could and how high I could get them. The one guy did it on purpose just to see how high I could lift him since we were talking about it earlier in class. I said "bring that weak as triangle today and you are getting power bombed." He called my bluff, but I did get him completely up and over my head, like Rampage vs Sakuraba. He only weighs 170 but I was proud none the less.

BPP

02-08-2009, 05:16 PM

Yeah, I picked 3 different people up at class on Saturday. 2 tried triangling me and another tried the armbar. I didn't slam them though, just wanted to see if I could and how high I could get them. The one guy did it on purpose just to see how high I could lift him since we were talking about it earlier in class. I said "bring that weak as triangle today and you are getting power bombed." He called my bluff, but I did get him completely up and over my head, like Rampage vs Sakuraba. He only weighs 170 but I was proud none the less.

lol

he was prolly glad you didnt finish the slam

Clark_Kent

02-08-2009, 05:19 PM

lol

he was prolly glad you didnt finish the slam

I was glad I didn't, that probably would have been quite a mess to clean up, all the blood and shattered bits of bone everywhere. Coach probably wouldn't have been too happy either.

CamKeo

02-08-2009, 05:22 PM

Clark_Kent

02-08-2009, 05:28 PM

Lol :D

I got an old punching bag we don't use anymore that im gonna start training with, doing what I can with it.

~3 months till I can officaly start training....gotta keep my motivation up and get my fat ass in gear!

We have a 100lb grappling dummy we use for suplexing, that **** is fun AND an ass kicking workout. We work it into a circuit of other takedowns, 1 minute a piece of back to back to back takedowns. If you do the suplexes first you are toast from the start, if you do them last, you come close to death. You are screwed either way.

CamKeo

02-08-2009, 05:40 PM

Suplexing?

Clark_Kent

02-09-2009, 03:47 AM

Suplexing?

This is a suplex, although I would have gone to the other shoulder and not risked dropping the dude on my own face. I can't wait to do it to someone in a fight, if it results in a KO our coach gives us $20. All I know is that I would do it for free.

http://img67.imageshack.us/img67/8118/72484365el6.gif

CamKeo

02-09-2009, 03:50 AM

Ohhh, I knew I had heard that term before somewhere.... good stuff.

mpasich

02-10-2009, 03:56 PM

Hey man, you missed a good workout in TB tonight. We worked on level changes, jab to the head/jab to the body, jab to the body/hook to the head...stuff like that. I also learned that even with body protector pads, an uppercut to the ribs still hurts, haha.

Clark_Kent

02-10-2009, 05:14 PM

Didn't get home from seeing my sister at the hospital until it was too late to go to class so I lifted again.

Dumbbell Snatch - 35 x 20, 45 x 15, 55 x 12, 80 x 10, 80 x 10, 80 x 8

Pullups - 10, 10, 10, 9, 9
supersetted with
Dips - 10, 10, 10, 10, 10

Standing DB Bench - 12 x 20, 15 x 15, 20 x 12, 25 x 8

Lateral Raises - 15 x 20, 20 x 15, 25 x 15, 35 x 10

Dumbbell Curl - 25 x 20, 35 x 15, 45 x 12, 55 x 10, 55 x 8

WishmasterATM

02-10-2009, 06:31 PM

oh haii....

Clark_Kent

02-11-2009, 03:47 AM

oh haii....

Better late than never, I guess.

Clark_Kent

02-11-2009, 02:39 PM

I gave in to peer pressure and did some Squats tonight. I thoroughly despise them so I kept the weight low and the form as good as possible. They still suck ass.

Squats - 135 x 15, 185 x 12, 205 x 12, 225 x 10, 225 x 10, 245 x 8, 265 x 5, 215 x 10

Dumbbell Bench Step Ups - 45 x 12, 45 x 12, 55 x 10, 55 x 10, 80 x 8, 80 x 5

Dumbell Curl Into Standing Military - 15 x 15, 20 x 15, 25 x 15, 35 x 12, 45 x 10, 55 x 8

Workout Song O' The Day

if_ZiIjq-Ls

Clark_Kent

02-14-2009, 11:13 AM

MMA

MMA today covered shooting in of your opponent striking. We worked on slipping a jab while changin level and going in for the take down. We set it up by staying out of range, making your opponent pursue you a couple times in order to get them to fully commit, and then when they REALLY try to come at you with the jab you slip it and shoot in for the double leg.

We also worked on parrying the jab, and immediately getting the underhook and blocking with your other hand in case they follow with a cross, and after blocking, clinching the back of their head, or pummeling under for double underhooks as well.

Another mostly Muay Thai counter was to slip the jab while throwing a counter jab, but as you pull your jab back, grab the back of their head and stop forward and whip them around for a knee. All were good counters and worked well. We also went over the ankle pick from the clinch and the knee pick from an underhook. We did this at the center of the cage and also against the cage itself.

We ended class with sparring gloves trying to hit our guy who has a fight in a few weeks while he tried to work in to get the takedown. He did 3 three minute rounds, the length of his fight, with a new person each time.

Muay Thai

In Muay Thai we covered to strike combos.

Hook, Jab
Hook, Cross
Hook, Hook
Hook, Upppercut

We spent 30 seconds on each, the first time through both strikes aimed for the head. The next time the first strike for the head, the second for the body. Then both strikes to the body, and finally first strike to the body, the second strike to the head.

We then did a minute of the following, back to back.

Slip straight punch, Jab, Jab, weave away from a follow on strike.
Slip straight punch, Jab, Cross, weave away from a follow on strike.
Slip straight punch, Jab, Hook, weave away from a follow on strike.
Slip straight punch, Jab, Uppercut, weave away from a follow on strike.

Our partner held focus mitts and wore the body pad so we were able to strike hard to the body which was nice. My hands were the best they have been today and that wis with my partner not knowing what the hell he was doing so I was pleased with my performance.

No Gi

For No Gi we covered attacks from being on top in North/South. The main one was a Kimura and we built off of that. If we got rolled while putting the kimura on we put a leg over their face, locked our ankles and straightened our legs out across their throat for a choke. This was pretty nice and worked well. If somehow they got their arm in before you were able to straighten your legs out you could then triangle them from the side as well. Both were pretty slick subs and relatively easy to do.

I tried the one that requires you to straighten your legs out during free rolling and while it didn't work I was able to turn the Kimura into an armbar so I was happy. I also manage to get an American on one of our bigger white belts, I think he might actually weigh more than me. He has only been doing Gi though so No Gi was definitely a new experience for him. I then got a Kimura from mount on one of our more experienced White Belts. I rolled with coach at the end of class and he almost had a mounted triangle on me that I managed to sweep him and end up back in his guard, which was a moral victory for me. Towards the end of our round he was trying to Kimura me and then turned it into a kind of Cutting Armbar that I managed to fight off for about a minute, when the bell rang he told me "You're not getting saved by the bell today" and kept working it. I almost rolled into him and out of it but he stepped over and turned it into an armbar and finished me. I still felt that it was another moral victory that I lasted that long and made none of my usual mistakes with him.

BPP

02-14-2009, 12:42 PM

nice job brah....what do you eat before you go/between classes for energy?
(on satrudays)

also, this is the workout music of every day

BbDy34DuypA

Clark_Kent

02-14-2009, 04:23 PM

nice job brah....what do you eat before you go/between classes for energy?
(on satrudays)

also, this is the workout music of every day

[youtube]BbDy34DuypA[youtube]

I usually wake up 2 hours before I have to leave, so at 7:30, and drink 3 eggs, have some oatmeal, cranberry juice, a banana, and a pbj. That is usually enough to get me through 3 or 4 hours of class. On Saturdays I usually sip some Purple Wraath as well through the classes.

Clark_Kent

02-15-2009, 10:42 AM

I was the first one to show up to Open Mat today so I started with 5 minutes of jump rope and then knocked out 5 sets of 10 pull ups, 20 push ups, and 10 bodyweight squats to get warmed up. After that I wrapped up and worked on the heavy bag. I did 9 five minute rounds. I was working pretty much one combo for each round, slipping on the way in and weaving on the way out, or vice versa.

Some of the combos I worked were
-Jab, cross, hook, cross
-Jab, cross, hook, rear leg high kick
-Jab to the head, cross to the body, hook to the head
-Double jab, cross, lead leg low kick
-Teep, jab, cross, lead hook, rear hook

I also was working some switch kicks as well, my coordination has gotten better so they are not near as awkward as they used to be. I also did 100 rear leg round kicks to each side, left foot forward and right foot forward. I did two at a time, low kick first, then high kick. The next time I would then do the high kick first, then the low kick.

Some other guys finally showed up an hour into it and I rolled for about 35 minutes with the guy I helped get ready for his last fight back in December. I didn't get my ass handed to me near as much as last time. I managed to get some decent sweeps on him and got side control a couple times as well. I locked up a kimura from half guard but he used it to sweep me. On a sprawl I managed to throw on a pretty good Anaconda that I held for about 2 minutes because he was based out and wouldn't let me roll into it. It was tight but he held on and my arms eventually gassed out. He threw a good Omoplata on me but I lifted him up off the ground while on my knees, turned him in the air and took his back briefly before he rolled forward and regained guard.

We spent another 10 minutes just working takedowns. He makes me feel like I am moving in slow motion, but at least my sprawl was working. The next thing I really need to focus on is not giving up double underhooks as he kept ending up with them which resulted in me getting taken down. My shot has improved greatly in the last month though as I was able to land a couple really explosive double legs on him, one straight into side control. I am sore as **** now though, rolling with him is like being tossed in a huge industrial dryer. His pace is borderline frantic and his wrestling is great so he always gets good positions before you realize it is even coming. All in all it was a good workout.

BPP

02-15-2009, 10:54 AM

very nice....how much does the other dude weigh?

i need to get my shots better :(

Clark_Kent

02-15-2009, 10:57 AM

very nice....how much does the other dude weigh?

i need to get my shots better :(

He walks around at 185 - 190 and cuts to 170 for fights. He is from Iowa and wrestled from like 5 years old on through High School and College and it shows. That is why I was glad I got even 2 takedowns on him.

BPP

02-15-2009, 10:59 AM

He walks around at 185 - 190 and cuts to 170 for fights. He is from Iowa and wrestled from like 5 years old on through High School and College and it shows. That is why I was glad I got even 2 takedowns on him.
very nice brah

he help u with ur shots a nd techniques?

Clark_Kent

02-15-2009, 11:13 AM

very nice brah

he help u with ur shots a nd techniques?

Yeah, he has shown me some really good stuff that works well with how I work. Also, just working with him period makes me better, especially at avoiding getting taken down. There are not too many guys that can get me down now besides him and our head coach. My sprawl is not quite legendary but I can drop all my weight FAST and usually folks don't want to be under me when that happens.

BPP

02-15-2009, 11:18 AM

Yeah, he has shown me some really good stuff that works well with how I work. Also, just working with him period makes me better, especially at avoiding getting taken down. There are not too many guys that can get me down now besides him and our head coach. My sprawl is not quite legendary but I can drop all my weight FAST and usually folks don't want to be under me when that happens.

lulz id imagine not

NJlifter88

02-15-2009, 09:28 PM

He walks around at 185 - 190 and cuts to 170 for fights. He is from Iowa and wrestled from like 5 years old on through High School and College and it shows. That is why I was glad I got even 2 takedowns on him.damn nice man... even two takedowns is good against that experienced of a wrestler.

Clark_Kent

02-17-2009, 04:37 PM

Muay Thai

We did our stations for our warm up.

2 minutes of jump rope
2 minutes of shadow boxing with handweights
2 minutes of medicine ball exercises, 30lb ball
2 minutes of abs

We did that twice.

Today we covered working with one hand clinched behind the head, adding the second for the plumb, and working one hand behind the head and one inside bicep tie. We worked on knees to the front of the thigh, side of the thigh, push knees to the sternum, round knees to the ribs, and knees to the side at the head, but not actually hitting our partners in the face, as fun as it would have been

We did a 2 minute round of knees to a pad on the legs immediately followed by 2 minutes of knees to the chest and ribs on the body pad.

MMA

For MMA we did some sparring drilling.

Each round was one minute of you throwing a strike and the other person defending, the next minute they threw and you defended, and finally you sparred for the final minute. We did a round like that for each of the following.

-Jab,
-Jab, Cross
-Hook, Uppercut
-Jab, Cross, Hook, or Uppercut
-Jab, Cross, Hook, or Uppercut
-Just kicks
-Kicks and punches
-Kicks and punches
-Avoiding/absorbing strikes for the takedown
-Avoiding/absorbing strikes for the takedown
-Clinch against the cage with strikes for the takedown
-Clinch on open mat for the takedown

It was some good drilling but I got told to go easy on the kicks since I guess I kick too hard. I told coach that I never even throw 50 percent and he said that was still too much. That ruined my game for the kicks and kick boxing rounds and I ended up eating leg kicks for the 9 minutes those round consisted of. I did get tired of it and started feeding people jabs as they would kick, this worked pretty well. I did well getting the takedown against the striking as well. While last time I ate a few and still got in for the takedown I was able to slip most of them this time as I shot. During the boxing rounds I was parrying jabs and countering with my own jab or jab cross pretty well so it wasn't a total bust.

I did get to pick up our guy who is fighting in March and military press him since the scale was broke and he wanted to know about how much he weighed. My professional opinion was about 145, maybe less. So that made the evening a little more tolerable and I didn't feel like a completely useless oaf.

BPP

02-17-2009, 05:19 PM

lmao @ military press weighing

Clark_Kent

02-18-2009, 02:41 PM

Barbell Snatch - 95 x 10, 115 x 10, 135 x 10

Power Clean and Press - 135 x 10, 155 x 10, 175 x 10

Power Clean - 185 x 10, 205 x 10, 215 x 10

Deadlift - 225 x 10, 275 x 10, 315 x 10

Bench - 185 x 12, 205 x 10, 225 x 10, 225 x 8

Jam O' the Day

YN9VgAHCgOA

DONJUANPIMPIN

02-18-2009, 06:50 PM

Strong Reps and Weight on them powercleans. Any reason why you do them so high??

Clark_Kent

02-19-2009, 03:54 AM

Strong Reps and Weight on them powercleans. Any reason why you do them so high??

I don't like limiting High Reps to Low Weight. I just make myself suck it up and do High Reps with Heavy Weight. Those last two sets I had to set the weight down for about 30 seconds to get my last 2 or 3 reps though.

BPP

02-19-2009, 09:48 AM

Clark_Kent

02-19-2009, 09:58 AM

what kinda rest time you usin?

For the Snatch, Power Clean and Press, and first couple sets of Power Clean I was taking about 90 seconds. Then it caught up to me and got closer to about 2 minutes before I did the last set and 2 minutes between Deadlift sets.

Bench I just threw on there because I still had a little left in me and hadn't done them in a while.

BPP

02-19-2009, 10:00 AM

For the Snatch, Power Clean and Press, and first couple sets of Power Clean I was taking about 90 seconds. Then it caught up to me and got closer to about 2 minutes before I did the last set and 2 minutes between Deadlift sets.

Bench I just threw on there because I still had a little left in me and hadn't done them in a while.

GJCKM

Clark_Kent

02-19-2009, 10:04 AM

GJCKM

Damn getting repped by you is the ****. I look away and Boom, I am up 25%.

I have really been trying to drop my rest periods. I feel like if don't almost have to puke afterwards I am not pushing it hard enough.

CamKeo

02-19-2009, 12:14 PM

Clark_Kent

02-19-2009, 05:05 PM

The DC Train system was fuxed up this morning and this evening so I didn't get home in time to go to class so I came up with a circuit to do while waiting in traffic.

Dumbbell Straight Leg Dead Lift into Bicep Curl into Military Press ----------------15 x 15, 20 x 12, 25 x 10, 35 x 10, 45 x 10, 55 x 10, 55 x 8

followed immediately by

EZ Bar Bent Over Rows, up to Overhead Tricep Extension, down to Front Squats--55 x 15, 65 x 12, 75 x 10, 85 x 10, 95 x 10, 95 x 10, 105 x 8

Super Awesome Frickin' Song of the past 24 Hours!!!

The wife and I rocked out to this song almost non stop during our honeymoon in Kauai.

WP-d5QWzVvk

Clark_Kent

02-19-2009, 05:13 PM

CamKeo

02-19-2009, 05:25 PM

Hahaha.

Sheepdogs is a thing from the LEO thread.... long story, but for LEO's and hopefuls.

Clark_Kent

02-20-2009, 03:19 PM

I watched Countdown to Sanchez/Stevenson and DEA and felt like a lazy ass so I brought my 35lb dumbbells up and did some lifting every couple minutes.

I did 10 sets of 10 reps of Bicep Curls, Standing Military Press, Bent Over Rows and 15 Push Ups.

C Project

02-20-2009, 10:06 PM

I don't know what a Sheepdog is the way you are refering to it as but I used to have one.

http://img4.imageshack.us/img4/456/feeddaisyyx0.jpg

You look like Luke Cummo in that pic. Lol.

What "weight" were you at in that one?

Clark_Kent

02-21-2009, 06:00 AM

You look like Luke Cummo in that pic. Lol.

What "weight" were you at in that one?

I would have been around 195 there.

ftwrestler

02-21-2009, 06:12 AM

hey hey hey whats going on in here????

Clark_Kent

02-21-2009, 11:39 AM

MMA

We reviewed and drilled a couple different double legs and some single legs from an open stance to start with. We then covered some takedowns against the cage. We ended with pairing up working for takedowns for 2 minutes minutes and switched partners every time, some of the rounds were done in the cage getting the guys ready for their fights in a couple weeks. My sprawl was working really well, one new guy, almost exactly my size, threw a good jab to set up a shot but I recovered and sprawled FAST and kind smacked his face off the mat. I felt bad but I just reacted and didn't mean to drop so quick. Coach didn't yell at me and actually complimented me on the sprawl so I guess it was ok. The promoter from our local MMA show was actually asking my coach when I would be ready to get in the cage and I overheard coach tell him "He is getting close" so I am pretty freaking stoked.

Muay Thai

We warmed up with our medicine ball circuit. That 30lb ball gets old after the first couple minutes and I think coach is going to order a 40lb and 50lb one as well. A new guy showed up today that has about 10 pounds on me but is a couple inches shorter and pretty jacked. He is a Marine stationed at Quantico. I worked with him the whole class while we worked on the clinch. He was strong as **** but I managed to throw him around pretty good working for the clinch. We ended with one person wearing the body pad and the other working to get control and set up and throw some knees. I have really improved my clinch game in the last month, it was helping during the takedowns in MMA too.

No Gi

I worked with the same guy from MT class in No Gi. We covered some subs from Knee on Belly. We worked an armbar where you step over the head and around, the Brabo Choke, and also a Head and Arm Triangle. We then did some situational rolling where one person started on top with knee on belly and was trying to submit the bottom person, while the bottom person was trying to reverse or improve position. I did well on the bottom but couldn't keep knee on belly, mainly because I never work it. I was able to get to mount and side control wasn't allowed so it wasn't the most fun. I was also trying to make sure I wasn't crushing folks with my knee.

Open Mat

I rolled with about 4 different guys at Open Mat. One is a White Belt who has been training about a year and a half at our gym. I got a triangle on him and also a kimura. Both times we started with him mounted on me. The next guy started with side control and I got him with a Head and Arm Triangle, from side control not knee on belly. I also got the Americana. The next guy weighed the same as me but is shorter and in not as good of shape. I got him with the kimura from the bottom as I started with him mounted on me. I then rolled with one of our more Senior Blue Belts. I got some decent sweeps and avoided a Kimura and an Armbar attempt but he eventually caught me with a Triangle. I thought I was clear of it because he released his leg like he was going to regain guard, but he pretty much pump faked me and brought it back up and locked it in. I stacked him to relieve pressure but he pulled an ESH and hooked my leg to finish it off.

Clark_Kent

02-21-2009, 11:40 AM

hey hey hey whats going on in here????

Just getting my log on. How about you?

Clark_Kent

02-22-2009, 09:51 AM

Open is the key word. No on showed up for the first hour again so I did a few sets of 10 pullups, 10 body weight squats and 15 pushups for a warm up along with about 5 minutes of jumping rope.

After that I worked on my Jab, change levels while throwing the over hand right and then shooting in for the double up and down the mat about 5 times.

I then did five 5 minute rounds on the heavy bag working a lot of combos mixing up stuff to the head and the body, along with working more kicks in.
After the heavy bag I worked hooks and uppercuts on the teardrop bag, slip and weaving before striking as the bag swung back and forth.

Finally someone showed up, he should be getting his Blue Belt pretty soon so he has been coming to class a bit more. We rolled for about 30 minutes, working primarily on guard passing. I had a couple decent Triangle attempts and I kept trying to hit the armbar with him in my guard. I missed most times I tried and gave up side control as a result but I was able to sweep or get back to guard so nothing was really lost.

Clark_Kent

02-23-2009, 09:13 AM

I just finished my Bachelors Degree and can now focus full time on MMA.

BPP

02-23-2009, 09:18 AM

Damn brah, I'm a sheepdog, and i haven't even been blessed with those reps :(

Looking good Clark, i think the most I ever did with powercleans was 170lbs, but that was like my 5th set so I could've perhaps got more, i don't know, I don't have the luxery of doing them anymore since I don't play football anymore.

haha PM me..im on charge

MMA

The promoter from our local MMA show was actually asking my coach when I would be ready to get in the cage and I overheard coach tell him "He is getting close" so I am pretty freaking stoked.

. We worked an armbar where you step over the head and around

I stacked him to relieve pressure but he pulled an ESH and hooked my leg to finish it off.

awesome!!! told you

love that move, if its what im thinking of

lol @ ESH reference

I just finished my Bachelors Degree and can now focus full time on MMA.

WIN!

DONJUANPIMPIN

02-23-2009, 09:58 AM

congrats man

TheStender

02-23-2009, 12:24 PM

Just dropping in to say hello since I have been enjoying your training log.

Good luck on training MMA full time.

C Project

02-23-2009, 12:28 PM

I would have been around 195 there.

lulz at the lies

CamKeo

02-23-2009, 12:29 PM

Congrats on the degree!

02-23-2009, 12:29 PM

I just finished my Bachelors Degree and can now focus full time on MMA.

congrats brother!

Clark_Kent

02-23-2009, 04:28 PM

Beginner BJJ

We learned a couple takedowns from the knees that also translate to standing. For the one you grab a collar and move to the side of the collar and tug, when they resist you reach across to the opposite leg and block it while pushing into them with your grip on the collar, tipping them over the far side knee/leg. The second part was if the based out the far leg. If the do this you then just push the collar grip up and over their shoulder tipping them back. This worked well for me when we rolled later working takedowns from the knees.

We also worked a basic guard sweep and the scissor sweep. The scissor sweep was easier for me than the basic one since I couldn't seem to get my hips up fast enough. The scissor sweep I was able to work into place a bit more and pull it off.

Intermediate BJJ

We worked on breaking a grip on our collar from our back with our opponent in our guard. From there we pulled it across our body, put the opposite side foot in the hip, grab across to their far lat while shrimping out. You then tuck the arm under your arm/armpit and underhook the other arm, pulling it up to your ear for the cutting armbar. While doing the armbar you pull a high guard over the far shoulder pinching your knees together and controlling the head and shoulder. There was also a variation where you can armbar the arm trapped in your armpit by hooking the leg and lifting your hips. Both had a lot of moving parts but I picked them suprisingly well.

Free Rolling

I rolled with a couple of our better White Belts first. I managed to get side control on one and tried working for a Kimura but our 5 minute round ran out before I could really threaten with it. I managed to get mount on the next and tried transitioning to S Mount for the armbar but got too high and almost got swept.

I then rolled with one of our better Blue Belts. I got the takedown from the knees, by pushing the collar up and over the shoulder tipping him back. I almost got straight into side control but he grabbed a leg so all I got was half guard. From there I worked to side control and then got the Paper Cutter choke in. My top arm wasn't sunk deep enough in the collar though so it was just uncomfortable for him. I was slowly adjusting it and time ran out.

My last roll was with another White Belt but he is 6'4", 250 and pretty lean. He is in his late 30's and definitely has old man strength in spades. Last time I rolled with him, before my tournament, he controlled me easily. I couldn't sweep or even regain guard once he passed. Tonight I did much better off a scramble he got North South on me. He is very good at putting downward pressure on you, it felt like a small car was on top of me. I managed to roll over and grab a leg and push through into his guard. He tried a collar choke from his back but I turned into it and stepped over his leg into half guard. I tried working a Kimura but time ran out. Not sure if I would have got it even with more time. I like rolling with that guy because he is just as strong as me so it forces me to use what little technique I possess.

Clark_Kent

02-24-2009, 09:58 AM

http://www.sykofightwear.co.uk/USERIMAGES/VENUM%20AMAZONIA%20FIGHT%20SHORTS%20RED.JPG

http://www.roninwear.com/images/vnm072-2-amazonia-red-devil.jpg

Clark_Kent

02-24-2009, 02:34 PM

http://img5.imageshack.us/img5/3956/ultrasound.jpg

CamKeo

02-24-2009, 05:17 PM

Congrats brah!

Clark_Kent

02-25-2009, 04:53 PM

I REALLY did not want to go to class today, but I called myself a pussy enough times that I finally got in my car and went to class.

We went over the same sweeps as Monday's class but threw in a couple more. We did a few variations of Elevator Sweeps. I like this one now too, now that I know how to do it properly. We also worked a cross body sweep that really seemed like you muscle through it and that is perfect for my style even though I am trying to get away from it.

We also were shown a collar choke off the Collar Grip break we learned yesterday. If you can't get the thumb in the collar behind their head you can also set up the Scoripion choke. If they are busy defending the choke you can also work for an armbar on the arm you hook under to get the far collar, it is a pretty slick series of options.

For Open Mat I rolled with 3 of our blues. We just kept rotating partners for about 45 minutes. We started from the closed guard and worked from there. I managed to get side control on all of them at least once. I threatened with the Paper Cutter choke and also the choke we got shown from the guard, the thumb behind and in the collar then pulling the forearm over the head while holding across their chest to their opposite collar with your other hand. I got one of them defending it hard enough I was able to sweep him with it. I only got subbed once so I felt good about that, it was an armbar of course. I did manage to curl my way out of some others, enough so that I could grab the back of their collar and prevent them from leaning back again with my arm.

BPP

02-25-2009, 08:57 PM

UrbanFlatline

02-25-2009, 11:28 PM

Congrats on the baby!!!

But u know this just means if its a boy we are gonna have a showdown...

Hands Up, Chin Down
http://i67.photobucket.com/albums/h309/jayhay321/10-03-08_1843.jpg

IzRiot

02-26-2009, 10:50 AM

Only in American can we have a baby fight like this, on a night like this!

Clark_Kent

02-27-2009, 06:15 PM

CamKeo

02-27-2009, 07:28 PM

Those kicks are looking good brother!

Croaker

02-27-2009, 09:16 PM

Make those punches snappy yo.

You're pushing a bit with them.

Clark_Kent

02-28-2009, 05:39 AM

I hate the bag in my basement. I have little room for movement or working around it. The set up at the gym is much better, I can actually get in, strike, and get out without running into a fridge, or hot water heater. Although that might help my elusiveness. As for the punches that was after lifting, they are not normally so slow.

Croaker

02-28-2009, 08:11 AM

Clark_Kent

02-28-2009, 10:39 AM

I wasn't meaning to be judgmental yo.

And not having room to move will teach you to circle and be aggressive. :)

EDIT: I also like your double jab, why don't you add that into your combos instead of the single jab?

I am trying too add the double jab to my combos, but sometimes if I throw it at the beginning of a combo the second jab sorta gets rushed. I am wanting to make sure I get everything I can out of what I throw with as little wasted effort as possible. As for being aggressive, I already have plenty of that, now I just need to improve my technique to go along with it.

Clark_Kent

02-28-2009, 10:48 AM

MMA

MMA class was all takedowns today. Mainly because our guy fighting in two weeks will need to get the takedown to implement his gameplan. He has no problem getting them, but once you throw in striking he sometimes leaves himself open for stuff so we were working on most of those gaps.

We covered double legs for the most part. Off of the Jab and Change level, off throwing the overhand cross while changing levels and bringing the back foot behind your lead foot and launching forward, and finally the jab and overhand cross then shooting. I worked with Coach all day since we had an odd number and he is closest to my size. He said that overhand right and shot were coming naturally to me and it was hitting hard, he had a focus mitt out to the side for me to strike. He also had me work it off of his jab. I would catch the jab and immediately come over the top while changing levels for the double. It was pretty damn smooth and I like it a lot.

We also worked an outside trip off of a double leg where they get up over top of you. If the pull the foot you are going for out you immediately knee walk forward and go for the other, it was pretty slick.

Muay Thai

For Muay Thai we did our Medicine Ball, Abs, Shadowboxing with weights, and jump rope circuit. 2 minutes of each, 2 times through.

After this we worked combos on the Thai Pads. We got new Thai Pads these week and they are NICE. The velcro straps are much sturdier than our old ones and they are heavier and absorb the impact a lot better than our older ones. They are a good shoulder workout too, keeping them up for you partner. We did 3 three minute rounds of combos called by our partners, just punches, no kicks.

No Gi

No Gi covered the sweeps we were doing in Gi earlier in the week but this time for No Gi. We worked the Upa, Guillotine off the Upa, and Upa from the Elbow if they are low on your hips in your guard. We also reviwed the scissor and elevator sweeps. After this we did situational rolling where the man on bottom was trying to sweep or submit and the top person was trying to pass the guard. The winner stayed in and in the bottom position.

I didn't stay for Open Mat since I am heading to get my next tattoo shortly.

Clark_Kent

02-28-2009, 06:48 PM

http://img5.imageshack.us/img5/5428/dsc05380s.jpg

J_Bo

03-01-2009, 08:49 AM

Croaker

03-01-2009, 11:25 AM

Keep up the lotion! You don't want it to bleed out the ink.

Oh and lolcat.

http://icanhascheezburger.files.wordpress.com/2009/01/funny-pictures-cat-worries-he-is-leaking.jpg

BPP

03-01-2009, 11:37 AM

nice ink brah

Clark_Kent

03-02-2009, 04:17 AM

I was gonna say that it looks like you don't have a whole lot of room to work around the bag. Better than nothin, though, right!?

Yeah, the lack of space is probably why I always stay right in striking range when sparring. Now that I am doing more heavy bag work at they gym and can move I have gotten better staying outside of range and closing to strike instead of just standing and trading. I get hit much less, so this is a good thing.

IzRiot

03-02-2009, 09:01 AM

No Class tonight, I was taking it easy for my 4 classes tomorrow so I did some quick lifting and a couple rounds on the heavy bag. I taped the first round since I haven't put any of my heavy bag work up yet. Enjoy.

Barbell Bench - 135 x 20, 155 x 15, 175 x 12, 195 x 10, 205 x 10, 215 x 10, 225 x 8

Supersetted with

Dumbbell Curl - 20 x 20, 25 x 15, 35 x 12, 35 x 10, 45 x 10, 55 x 10, 55 x 10
_______________________________

Dumbbell Front Squat, into Military Press, with Calf Raise - 25 x 20, 25 x 15, 35 x 12, 45 x 10, 55 x 10, 55 x 8
_______________________________

PCZT9--xGDY

You look pretty good on the bag man, i can see some strong points and some holes. Loved the kicks and you have a pretty mean cross but the two things to try to work on was after you throw the punch you bring your hands back a little slow and a little low, throwing after lifting can do that to you im sure but be mindful of getting right back up to protect that jaw line if you watch the video just watching for big views of chin you can find some in some of your combinations from the lead hand not returning in time to keep 1/2 your guard up. the other is head movement with the strikes but that will come with time, watching your hands i think would be more important, very impressive for how long you have been doing this though. you are going to be someone to watch out for IMO. :-P

Clark_Kent

03-02-2009, 09:07 AM

You look pretty good on the bag man, i can see some strong points and some holes. Loved the kicks and you have a pretty mean cross but the two things to try to work on was after you throw the punch you bring your hands back a little slow and a little low, throwing after lifting can do that to you im sure but be mindful of getting right back up to protect that jaw line if you watch the video just watching for big views of chin you can find some in some of your combinations from the lead hand not returning in time to keep 1/2 your guard up. the other is head movement with the strikes but that will come with time, watching your hands i think would be more important, very impressive for how long you have been doing this though. you are going to be someone to watch out for IMO. :-P

Thanks for the analysis. I was pissed at my right hand mainly after watching it a few times. My left stayed up though, it damn well better have too since that is what I have really focused on the last 2 or 3 weeks. Time to try and get the same muscle memory going in the right now.

Clark_Kent

03-03-2009, 02:33 PM

Dumbell Bench ------55lbs x 20, x 15, x 15, x 15, x 12, x 10

DB Bent Over Rows --55lbs x 20, x 15, x 15, x 15, x 12, x 10

Lateral Raises ------ 15lbs x 20, x 15, x 15, x 15, x 12, x 10

Dumbell Curl --------25lbs x 20, x 15, x 15, x 15, x 12, x 10

DB Tri Kick Backs ---25lbs x 20, x 15, x 15, x 15, x 12, x 10

Box (Bench) Jumps------- x 20, x 15, x 15, x 15, x 12, x 10

Fightin' Tune O' The Day
M89c3hWx3RQ

Clark_Kent

03-04-2009, 01:58 PM

Can't get to class tonight since my Sister is in town and we are going to dinner so I did some Deadlifts in the basement. My Trap/Neck is still sore, as is my elbow, so Deads actually stretched them out a bit.

Deadlifts - 205 x 10, 225 x 8, 245 x 6, 265 x 4, 285 x 4, 305 x 4, 325 x 4, 345 x 3, 365 x 3, 385 x 2, 405 x 1, 425 x 1, 445 x 1, 455 x 1, x 1, x 1

J_Bo

03-04-2009, 03:41 PM

Clark_Kent

03-04-2009, 04:14 PM

nice. Go big or go.....well I guess technically you were already home...but nice job. You do heavy deads often?

I have been doing them about once a month since I started training.

I used to do them every other week.

I need to work them back in some more as they seem to help my body keep "feeling right", it is wierd.

Clark_Kent

03-05-2009, 04:48 PM

Muay Thai

I led the warmup and stretching again while coach got a crossfit class going. Having 5 days off of training definitely helped me towards feeling fresh. The elbow was a little sore but once I got it moving and warmed up a bit I didn't notice it at all

For class we drilled strikes on the Thai Pads. My partner and I, he is fighting in May at 185, used the new XL pads. They are heavy as hell but allow us to strike as hard as we want pretty much so that is awesome. We did 5 minute rounds of the following:

Round 1: Throw called punch combos

Round 2: Throw called cross elbows, up elbows, spinning back elbows, spinning back fists in multiple combinations and individually

Round 3: Throw up knees, round knees, push kicks, and round kicks in many different combinations

Round 4: Throw combos involving any of the previously covered rounds

My striking was on point tonight. My hands were coming back protecting my chin, I wasn't dipping my arm on the kicks, I was using good head movement before and after combos. My kicks were hard as **** too, especially when I would double up on the round kicks. The second one was always significantly harder and faster somehow. Coach said I was looking good and had nothing to point out, I was even keeping my non-striking hand up on the spinning backfists and elbows.

MMA

For MMA we started with kickboxing sparring with our guy who is fighting next weekend. We, there were 3 of us and him, each did 2 three minute rounds of kickboxing sparring with him. I wasn't allowed to kick since he is close to a fight and because of my talking to a few classes back. I still faked them and used that to set up some good combos. All of my strikes I was just touching and pulling back to make sure I didn't tag him too hard. He dipped into a couple hooks and crosses that caught him square though. Fortunately my head movement stayed with me from Muay Thai and I really only get hid solid a couple times. My double jab was money, as was my follow on upper cut, both lead and rear hands.

After the kickboxing sparring we each did 2 three minute rounds of wearing MMA gloves and working to take him down while he tried to keep us at bay with his striking.

We then worked takedowns, starting from the clinch. We did another 6 three minute rounds of this, going twice with each other guy in class. Our guy fighting next week is at 150 so we were making sure he was able to work his game, but the other two, weighing in at 195 and 200 were fair game. I got both of them multiple times with lateral drops, straight into side control. I also got double unders on them, switched into locking my hands around their waists and suplexing them, controlled of course, also straight into side control. I also hit some good fast double legs.

The 5 days off, I don't really count the lifting as training, definitely revived me a bit. The best part of my performance at the end of the MMA class was that coach and the fight promoter were watching a lot of the time and I could do no wrong. While my wrestling has been my strong suit, my striking felt like it bumped up a notch tonight so I am pretty stoked. Time to go eat and Pass TFO.

I don't give a **** about Finaly Fantasy but it is the only video with the Album version of the song I could find so it works.

esU7VMbzd-c

CamKeo

03-05-2009, 05:02 PM

Clark_Kent

03-05-2009, 06:09 PM

This is going to sound super noobish and stupid, but work with me a little here...

Ok, so I was doing some bag work, and working on my kicks, because they are pretty bad right now, anyways, is it common to throw kicks with your lead foot? I don't think it is, atleast I don't remember ever seeing it done, but I was just wondering, and figured i'd ask.

Thanks brah

I usually don't but it can be done. It isn't going to have near the power as a lead leg kick, at least it doesn't from my experience. I usually switch up my stance before throwing a kick with what is normally my lead leg. As opposed to just jumping and switching stances, which telegraphs it, I will strike to set it up. What I have used a lot lately is throwing the jab while stepping forward with the lead leg, then following with the cross and stepping with your rear leg all the way up so it is now your lead leg, then you are set to kick with what was previously your lead leg.

Hopefully that wasn't too confusing as it made sense in my head. I am by no means an expert and am just going off what works for me and I have experienced in my brief period of training.

CamKeo

03-05-2009, 06:13 PM

Makes perfect sense to me...I'll give it a try tomorrow night and see how it works for me.

I'm so ready to get into the gym and actually start training.... Just gotta keep dropping the lbs I guess.

Thanks man, it's apperciated.

Clark_Kent

03-06-2009, 04:05 PM

Some jerk without a profile picture left me a comment on my bodyspace about my chest needing work so I made sure I hit it tonight.

Dumbbell Bench - 35 x 20, 45 x 20, 55 x 20, 80 x 10, 80 x 10, 95 x 10, 95 x 8

Barbell Incline Bench - 135 x 10, 155 x 10, 175 x 10, 185 x 10, 195 x 10

Dumbbell Flyes - 25 x 20, 35 x 15, 45 x 12, 55 x 10, 55 x 10

And for good measure

Dumbbell Curls - 25 x 20, 35 x 15, 45 x 12, 55 x 10

DONJUANPIMPIN

03-07-2009, 03:18 PM

ftwrestler

03-07-2009, 03:19 PM

thought i would stop by

Clark_Kent

03-08-2009, 06:14 PM

...With Not So Big Weight

Squat - 135 x 10, 185 x 10, 215 x10, 235 x 10, 255 x 10

Bench - 135 x 10, 175 x 10, 185 x 10, 195 x 10, 205 x 10

Deadlift - 205 x 10, 225 x 10, 245 x 10, 265 x 10, 285 x 10

IzRiot

03-09-2009, 09:09 AM

...With Not So Big Weight

Squat - 135 x 10, 185 x 10, 215 x10, 235 x 10, 255 x 10

Bench - 135 x 10, 175 x 10, 185 x 10, 195 x 10, 205 x 10

Deadlift - 205 x 10, 225 x 10, 245 x 10, 265 x 10, 285 x 10

People who are stronger then me suck, I'm just saying.

Clark_Kent

03-09-2009, 09:14 AM

People who are stronger then me suck, I'm just saying.

I almost puked during deadlifts if that makes you feel any better.

Croaker

03-09-2009, 02:35 PM

Wow. High reps. Especially on the deads.

Clark_Kent

03-10-2009, 04:36 PM

Muay Thai

We started out with our Daily 12 warm up. It covers all the basic punches, elbows, knees and kicks. 30 seconds of shadowboxing each, two times through.

After this we incorporated it into working the pads. We did 3 four minute rounds working strikes on the pads off of the slip or weave, depending on the strike thrown by our partner.

Round 1

1st Minute - Jab
2nd Minute - Cross
3rd Minute - Hook
4th Minute - Uppercut

Round 2

1st Minute - Cross Elbows
2nd Minute - Up Elbows
3rd Minute - Spinning Back Elbow
4th Minute - Jab, Spinning Backfist

Round 3

1st Minute - Up Knee
2nd Minute - Push Kicks
3rd Minute - Round Kicks
4th Minute - Spinning Back Kick

Coach had me work with him and some new people so I could get some experience teaching them what to do. He wants myself and another guy in class to start being assistant coaches since our classes are getting bigger and we also have crossfit that requires some of his time as well. I don't mind since it is going to make me pay more attention to everything since I will be responsible for teaching others too.

MMA

For MMA we drilled A TON of single leg take downs. We worked on Running the Pipe, elevating the leg and tripping, the ankle pick, the outside trip, repenetrating for a double leg and some others. We literally drilled each one about 20 times.

After this, it took the first 40 minutes or so of class, we did Bull in the Ring. The person in the middle started on a knee, with the other persons leg. The other person had to get away while the down man had to get the takedown. I did really well with this, my takedowns are improving a lot. I think it is because I am commiting to them much more. I used to have a bit of hesitance, not only to shoot, but also to follow through. Whatever I changed worked because they are much more succesful. I think I only got taken down twice, out of at about 12 times, one of which was to coach.

On Friday I am going to meet our guy fighting Saturday to help him cut some weight for the weigh ins that night. His cut hasn't been easy, but I don't think anyone else was going to be able to meet him and I am off by the time he is going so it will work out well. It will be good to see how much I can sweat out as well so I can figure out what I need to diet down to.

Johnny Cash is Bad Ass

W08MS3ndUX0

Clark_Kent

03-11-2009, 03:30 PM

V Grip Lat Pulldowns - 230 x 10, 10, 10, 10, 10, 10, 10, 15, 15

supersetted with

Dumbbell Military Press - 55 x 10, 10, 10, 10, 10, 10, 10, 15, 15
_______________________

Dumbbell Overhead Tricep Extensions - 80 x 10, 10, 10, 10, 10

supersetted with

Dumbbell Curls - 45 x 10, 10, 10, 10, 10
_______________________

Pushups x 20, 20, 20, 20, 20

supersetted with

Hanging Leg Raises x 20, 20, 20, 20, 20

I7imqO-OBVk

BPP

03-11-2009, 08:23 PM

good stuff brah...sorry ive been slackin, worked 72hrs between tue and sun Am, and my internets been down for 2 dfays

Clark_Kent

03-12-2009, 05:03 PM

Muay Thai

For Muay Thai we started with our Medicine Ball warm up and then did a minute with a partner throwing jabs, while the other worked defenses, slips, and weaves, alternating after each punch. We did a minute like this with the Cross, a minute with the Jab followed by the Cross, and another minute with the hook.

After this we worked 3 four minute rounds. The first round was punches on the Thai pads after defending or avoiding a jab, cross, or hook. We didn't call out combos either, instead our partner held up the pads and we threw the corresponding strikes. It forced us to pay more attention to what they were doing while we were avoiding their strikes. We then did a four minute round the same with with elbows, and another four minute round with kicks and knees.

MMA

In MMA we covered all the single legs we have been working recently. Drilling them about 10 - 15 times each. All the drilling has paid off as they are becoming second nature now almost. After drilling takedowns the first 35 minutes or so we then did bull in the ring again with takedowns. I did well again. I did get overzealous a couple times and got lateral dropped, but I guess I deserved it. I got a couple good inside and outside leg trips as well as some good double legs. My double legs are getting fast and much harder to stop.

I am off of work tomorrow for my Birthday and am going to go to Crossfit at 11:00 and do BJJ after that. At 3:30 I am going to meet our guy fighting Saturday at the sauna to help him cut some weight and do a test cut for myself.

Clark_Kent

03-13-2009, 11:15 AM

I didn't get to the gym in time for crossfit so I did a little bodyweight work before I got started with BJJ.

Pull Ups - 18, 15, 12, 10, 10
Bodweight Squats - 20, 20, 20, 20, 20
Push Ups - 20, 20, 20, 20, 20

For BJJ we covered some sweeps when the person is standing in either your closed guard or with your feet in their hips. We covered the hook sweep, handstand sweep, double ankle sweep, and sickle sweep.

After covering those we did Bull in the middle. I managed to pull off the handstand sweep a couple times, once against a blue. I also had good success with the hook sweep.

Open Mat

For Open mat one of out Blues who helps teach class sometimes stayed around and rolled with me. We rolled for about 25 minutes. He is about 210 so it was nice having someone my size to work with. I got side control a few times and worked the papercutter choke but never got it. He swept me into mount but I managed to sweep back into his guard. At one point he swept me and I got him in my guard and almost caught him in a triangle but I couldn't get it locked up. I fought out of a few pretty deep armbars too. At one point I had one of his collars gripped and fed the the other to the same hand and twisted my grip and it was enough to make him focus on it long enough for me to get my knee up and over his leg and into side control. Finally off a sweep he grabbed my arm but me not being used to the guys grabbed my wrist which was sweaty as hell and ended up slipping off and I tapped. By the time I realized I should have grabbed my own sleeve it was too late. All in all I felt it was a good roll with a Blue my own size for once.

About to have a protein shake and head over to the sauna to see how much I can sweat off.

Clark_Kent

03-13-2009, 02:53 PM

So after an hour in the sauna I dropped 8 pounds. I went to practice at 215, left at 210, and just now weighed 202. If I adjust my diet a bit, 185 might actually work for me.

IzRiot

03-14-2009, 10:06 AM

So after an hour in the sauna I dropped 8 pounds. I went to practice at 215, left at 210, and just now weighed 202. If I adjust my diet a bit, 185 might actually work for me.

I'm aiming for 205 so i do hope 185 works for you, good proof i might make it into 205 with out heavy lifting. Keep focused you seem to be on the road to glory.

Clark_Kent

03-14-2009, 11:10 AM

MMA

We worked a bunch of stuff off of various wrist controls. One hand on a wrist, reverse grip on one hand, and two hands on one wrist. We also worked off of at least one inside bicep tie. We used these to set up takedowns, single legs, high crotch, and double legs.

At the end of class we did 2 minutes of working takedowns off of what we covered, rotating to a different partner after time was up. We did 5 rounds of this. My takedowns were still going well and I actually felt a little faster and more sure of them.

Muay Thai

For Muay Thai we did our Daily 12 Warm Up, going through 30 seconds of shadown boxing for each of the strikes you throw in Muay Thai. After that we did a 4 minute round on the Thai Pads throwing punches and elbows followed by a 4 minute round of kicks and knees.

We finished with a 6 minute round throwing 30 seconds each, non stop of the following.

Jab
Jab, Cross
Hook, Uppercut
Jab, Cross, Hook, Uppercut
Cross Elbows
Up Elbow, Cross Elbow
Cross Elbow, Spinning Back Elbow
Jab, Spinning Backfist
Up Knee, Round Knee
Push Kicks
Round Kicks
Jab, Spinning Back Kick

Both coaches were watching me this whole round so it definitely helped my keep up my tempo and form. They said my Jab, Cross, Hook, Uppercut combo looked fast and hard and my kicks were looking great and had improved a lot in the last couple weeks.

No Gi

For No Gi we covered the same sweeps from Open Guard with your opponent standing that we did in Gi yesterday. We worked a couple that went straight into the Achilles Lock, Heel Hook, and Toe Hold. We were just covering these so we would be able to identify them if someone was trying to do them to us and not so much to use ourselves, especially in training.

We then rolled with one person starting down with Open Guard and the other person standing. The person standing was trying to get to side control or into half guard and the bottom man was trying to sweep. I did well with this against everyone else in the class and ended with coach. We went back and forth for about 6 minutes straight. I would almost get to side control and he would regain guard or butterfly guard and push me back. I felt good because it seemed like I was actually making him try a little bit more than usual.

Croaker

03-14-2009, 12:00 PM

No Gi

For No Gi we covered the same sweeps from Open Guard with your opponent standing that we did in Gi yesterday. We worked a couple that went straight into the Achilles Lock, Heel Hook, and Toe Hold. We were just covering these so we would be able to identify them if someone was trying to do them to us and not so much to use ourselves, especially in training.

We then rolled with one person starting down with Open Guard and the other person standing. The person standing was trying to get to side control or into half guard and the bottom man was trying to sweep. I did well with this against everyone else in the class and ended with coach. We went back and forth for about 6 minutes straight. I would almost get to side control and he would regain guard or butterfly guard and push me back. I felt good because it seemed like I was actually making him try a little bit more than usual.

So were you taught how to defend against the leglocks? Or just identify them?

And training leglocks is growing even more crucial IMO. Gyms that don't train them are getting left behind. For example if you watched the ADCC qualifiers all the BTT guys went for leglocks from top of guard.

Clark_Kent

03-14-2009, 12:28 PM

We were learning to do them as well. We were just being really careful with them.

Clark_Kent

03-15-2009, 05:23 AM

So both guys from my gym who fought last night won. The first won by a standing Guillotine 1:30 into the first round. Our other guy came out, threw an overhand right, went straight into the double leg, picked him up, slammed him, landed straight into side control, slid his knee over into mount, locked up the head and arm triangle, slid back to side control and the guy tapped. It took about a minute. Both got promoted to Blue Belt afterwards as well.

Clark_Kent

03-16-2009, 03:01 PM

I have been busy tearing apart the house looking for something so I have been doing pushups periodically.

200 Push ups, sets of 25

I then ran the rack on my dumbbells. I did the following DB curls, back to back to back etc

55 x 10, 45 x 10, 35 x 12, 25 x 15, 20 x 15, 15 x 20

BPP

03-16-2009, 03:04 PM

Clark_Kent

03-17-2009, 03:34 AM

sound like complete domination

Yeah, neither one was ever in trouble and I don't think either got hit even once. I know the second guy didn't.

Wcustom

03-17-2009, 02:28 PM

Clark_Kent

03-18-2009, 03:41 AM

Where were the fights?

Chantilly, VA.

Clark_Kent

03-19-2009, 06:36 PM

For Muay Thai we did our jump rope, medicine ball, abs, weighted shadow boxing circuit to warm up with.

We covered the slip, slide, block, catch, and t block for the jab and the cross.

We worked it alternating rounds with our partner and then incorporated them with combos as well.

MMA

For MMA we started off with 5 four minute rounds of just boxing sparring.

I did pretty good considering I haven't sparred in a while. I was getting the parry on the jab and countering with the cross on just about everyone. I also worked my double jab a lot and was able to set up the jab, lead hook which then again set up the double jab. I really focused on working my opponents bodies more too, not just with hooks but also with the jab and cross off of changing levels.

To end class we did 3 three minute rounds of MMA sparring. I did well, getting the takedown everytime. Against our best Blue Belt he managed to get around and get my back and sink in the rear naked choke but I stayed calm, broke his hands free and rolled into his guard. He was impressed with how well I broke it and did not spaz out. Once I got into his guard I managed to ground and pound him pretty well and eventually got to half guard when the round ended. I did stretch my left pec out at some point and it is pretty damn tender right now so that sucks.

BPP

03-19-2009, 07:07 PM

Clark_Kent

03-20-2009, 03:32 AM

I forgot to put down that I ran my rack of weights again for dumbbell curls before going to class last night.

DB Curl - 55 x 10, 45 x 10, 35 x 12, 25 x 15, 20 x 15, 15 x 20

Once I got to the gym I did the following 3 times.

10 Pull Ups
20 Bodyweight Squats
30 Push Ups

Clark_Kent

03-21-2009, 11:40 AM

MMA

For MMA we started with doing 5 3 minute rounds of Bas Rutten's workout cd's, just boxing.

After that we covered, in detail, the duck under from the inside bicep tie and the high crotch, also from the inside bicept tie. After that we worked the arm drag off of your opponent having wrist control, inside bicep control, or simply posting out on you.

We ended class with 5 two minute rounds of working for takedowns out of the clinch. We rotated partners each round.

Muay Thai

We warmed up by covering the Slip, Slide, Catch, Block, and foot movement with them.

After that we did a 3 minute round, the first minute you defend, the second minute you attack and your partner defends, and the third minute was sparring. We did this for each of the following.

-Jab
-Jab, Cross
-Hook, Uppercut
-Jab, Cross, Hook, Uppercut

After that we did another 5 three minute rounds of sparring, changing partners each time. I did much better than Thursday so I was happy with me performance. My defenses, and counters off of them are getting much better, especially the parry. My timing is much better with it.

No Gi

We covered a guard break from the ground and from standing, both of which end up with you in de la riva ready to pass to side control. We also were shown how to go into an ankle lock from de la riva by leaning back and stepping over their leg, it was pretty slick, and very fast. We also were shown how you can forward shoulder roll from de la riva and figure four a leg while going over, underhooking the other leg and then end in a toe hold. It took my brain a little bit to get wrapped around it before it didn't feel completely awkward.

We then rolled starting with closed guard. If the man on bottom swept to the top person he won and stayed in, and if the top man passed he would stay in. I swept quite a few people but I was working on my triangle attempts and also armbars. I got one armbar and almost rolled into a mounted triangle but I couldn't get my foot under my knee and just ended up in mount. I got out of 3 gogoplata attempts, everyone tries that **** on me, I must have it written on all my shirts or something.

Open Mat

Everyone left after No Gi so it was just Coach and I and we rolled for about 45 minutes. He pretty much kicked my ass but he said my base is much better as well as my posture. Even though I don't feel like it he said I have progressed a ton since that tournament in January. He also said my sub defense and recognition has improved as it is taking him his 3 or 4th sub attempt in a series to catch me. Either way I was still unable to pass his guard but did get a few decent scrambles.

As for my pec hurting from the other day, I also had a pinching in my back around my scapula so I went to my basement and bent over letting my shoulders curve forward and held my 115lb dumbbell and it separated it enough that whatever was pinching released which also stopped the pain in my chest. I am glad, because I REALLY didn't want to deal with a strained pec, especially now that my striking is improving.

BPP

03-21-2009, 11:42 AM

nice job brah...alwayts nice to see the coach noticing and be able to hold your own w/ em!

Clark_Kent

03-22-2009, 10:39 AM

Today was my first Crossfit workout with coach so he was stoked to see me "take the next step." He wants all his fighters doing it before they get in the cage so I need to do it before I can get in the cage.

Warmup x 3
-30 Jumping Jacks
-10 Pushups
-10 Squats
-10 Sit Ups

Stretched

For the workout I did the following:

3 Pull Ups
4 Dips
5 Push Ups
6 Sit Ups

I had a minute to do all of that, and the time remaining of the minute was my rest period. At the next minute I would do all that again. If the next minute started and you were still completing the exercise, you would wait until the next minute started. I went over on the time after 9 rounds and then again after my 17th round. It is supposed to be gone through 12 times but coach had me do 20. So the 20 rounds took me 22 minutes. He said that was good so I couldn't complain. Push Ups in conjunction with Dips sucked hard core though.

Open Mat

I rolled for about 20 minutes each with two of our Blue Belts. I got the take down both times. The first was a lateral drop straight into side control and the second I went for the outside trip but he cleared his leg so I followed immediately with the inside trip on his lead leg into half guard. I did alright, I was pretty stiff and my mobility was definitely suffering. I pulled off some good, technical sweeps and briefly threatend with a head and arm triangle. I fought of a rear naked choke for about 2 minutes straight before being able to hook his ankle and spin back into his guard. I did get triangled once. Not sure how, I just wasn't paying attention to him shoving my arm up.

Time to go mow the yard. If I feel up to it I might go for a run after that or do the exercise back at some point tonight.

J_Bo

03-22-2009, 11:04 AM

Time to go mow the yard. If I feel up to it I might go for a run after that or do the exercise back at some point tonight.

You should push mow, and run the whole time you mow! :D

Clark_Kent

03-22-2009, 12:43 PM

You should push mow, and run the whole time you mow! :D

The slope on my backyard is pretty nasty. I use to have an old school rotary mower that when you pushed it spun the blades but I upgraded to an electric one and that thing is about 65lbs of battery so it is a workout in itself.

Clark_Kent

03-23-2009, 02:44 PM

I took today "off" because my shoulders and upper back were feeling the Crossift workout from yesterday. I just did some quick weights in the basement.

DB Curl into DB Military Press, 25 x 20, 35 x 15, 45 x 12, 55 x 10, 45 x 10, 35 x 12, 25 x 15

Hanging Leg Raises w/ 15lb Dumbbell between feet - 5 sets of 20

Potential Walkout Song of the Day

AlaJQVqw6qg

mma4life1994

03-23-2009, 03:56 PM

damn u train intense, how long have u been training?

Clark_Kent

03-23-2009, 07:04 PM

damn u train intense, how long have u been training?

I started back in September, so I am coming up on 7 months.

mma4life1994

03-24-2009, 12:23 PM

I started back in September, so I am coming up on 7 months.

and they are all ready asking u to be an assistant coach. gjdm

Clark_Kent

03-24-2009, 04:59 PM

Crossfit

Warmed up with the following, 3 times

30 Jumping Jacks
10 Push Ups
10 Bodyweight Squats
10 Sit Ups

My workout was tabatas of the following:

4 Minutes of Squats, 20 seconds on 10 seconds off
4 Minutes of Pushups, 20 seconds on 10 seconds off
4 Minutes of Front Squats with the bar, 20 seconds on 10 seconds off
4 Minutes of Overhead Squats with the bar, 20 seconds on 10 seconds off

Muay Thai

We did our Medicine Ball, Jump Rope, Weighted Shadow Boxing and Abs circuit. 2 minutes on each station, twice through.

Today we broke down the hook and the uppercut as well as their defenses. We worked a few rounds of throwing and countering them, not trying to hit, just allowing our partner to defend appropriately. We finished with two 2 minute rounds of defending and countering on the focus mitts.

MMA

For MMA we started in with 5 three minute rounds of sparring. I did much better today than I did last week. Coach said I was praying and keeping my hands too close together in front of my face. I fixed that and seemed to do better since it improved my field of vision. My jab, jab, lead hook was money again.

After that we covered a couple new single leg takedown options and drilled them, along with the ones we had been previously shown, taking a minute on each alternating shooting them on our partners.

We finished with Bull in the Ring. A person got in the middle and worked against everyone else, one at a time for the takedown. I did alright on these. Crossfit definitely took a lot out of me but the more I do it the easier it will be to maintain my intensity over the 3 hours.

Clark_Kent

03-25-2009, 03:48 PM

Crossfit

Warm up:

30 Jumping Jacks
10 Pushups
10 Squats
10 Sit Ups

Deadlifts 135 x 21, x 15, x 9

Supersetted with

Push Press 75 x 21, x 15, x 9

All supersets were done back to back to back, with no rest.

BJJ

For BJJ we covered standing guard passes. The main one we coverd was the toreando into knee on belly. We also worked some breaks if they have wrist ties, or wrist and collar ties. The one you drop your elbows between their legs, lift their legs with your elbows, change levels, stack them and go to one side or the other. We then did some situational rolling starting with one person standing in the others guard and going from there.

Clark_Kent

03-28-2009, 11:20 AM

MMA

For our warm up we started with working the various entries and set ups for the single leg, working a minute on each, alternating back and forth with our partners. We worked 7 or 8 different ones. After that we worked the finishes for a minute a piece, and that was another 6 or 7 minutes.

After that we did a circuit Coach came up with. It was 3 three minute rounds of work, with a minute rest between them, the same time and rest period as an ammy fight. At each station you did 10 reps of the exercise there and then went to the next. When 3 minutes was up you rested and then started at the station you stopped at, if you had not finished your reps. Your goal was to get through as many stations in the 9 minutes of work time. The stations were:

Medicine Ball Axe Chops
Forward and Backward Hurdle Jumps (Over and back was one rep)
Medicine Ball Lift and Slam (60 pounds medicine ball)
Forward and Backwards Box Jumps
Medicine Ball Figure Eights, Arms out in front (25 pound medicine ball)
Split leg box jumps
Weighted Lunges, ball to the side of each lung and back to center (20 lbs ball)
Split leg sideways box jumps
Medicine Ball V Situps (30 lbs ball)
Sideways hurdle jumps
Medicine ball obliques, ball between legs, rotating hips side to side (40 lbs ball)
Low box to high box jump, hitting the ground in between
Reverse situps with medicine ball between legs (50 lbs ball)

I got through 16 stations. Now that I am familiar with it I should get up to 19 or 20 next time I think.

Muay Thai

We covered the basic punches and defenses and worked them with the focus mitts against the wall. With our back to the wall you were forced to slip forward and not shy away, taking you out of striking range. We did a 2 minute round working on slipping the jab and cross, 2 minutes weaving or blocking the hook and uppercut, 2 minutes slipping and countering the jab and cross, and 2 minutes weaving or blocking the hook and uppercut and countering.

After this we did a burn out of 1 minute of kicks on the Thai Bag, 1 minutes of hooks and uppercuts on the tear drop bag, and 1 minute of side star ab holds, 30 seconds on each side. These sucked. Your elbow was on the ground as was one foot but your other hand and leg were extended upwards in the air.

No Gi

For No Gi we just worked on getting the rubber guard and working the omoplata. We also worked on transitioning to a triangle if the posture up while in the omoplata. I am glad we covered the rubber guard some because I have been wanting to use it and not just bust it out of nowhere.

We did situational rolling where the person on the bottom started with rubber guard and there job was to sweep or submit while the top person tried to pass. I did well getting out of the the rubber guard and sweeping and also working towards subs on the bottom from rubber guard. I got an armbar on one of the new Marines that is training at the gym. He is bigger than I am and just as strong. Fortunately his technique is non existant so I was able to sub him. I also got a triangle on him and in his fighting it I swept over into mount.

Open Mat

I rolled with one of our better Blue Belts for about 15 minutes. He started with me in his guard and I worked to pass. I got side control briefly once and managed to get to half guard a few times also. He put me in some triangles but I was able to posture up and release the pressure on my neck and eventually slide out. That is how I got to side control once. He also tried gogo'ing me but I avoided it. I was glad with my performance since he usually submits me, especially if we roll for that long.

I then rolled with another White Belt who has been training for about a year now. I swept him a couple time, I used the scissor sweep once. I was really close to submitting him with a head and arm triangle from the bottom after I had broken his posture but my grip eventually faltered. I did use it to roll into mount though.

Training Song O' The Day

Roug4qG7qCY

Big Sexy J

03-28-2009, 01:06 PM

Nice writeups man. Can you lay out a sample of your diet on a training day?

Clark_Kent

03-28-2009, 01:45 PM

Nice writeups man. Can you lay out a sample of your diet on a training day?

I eat the same thing every day, training or not.

Breakfast

3 Eggs
Yogurt
Banana
Granola Bar
Oatmeal
Peanut Butter and Jelly Sandwich on Whole Grain Bread
Protein Shake - 1 Scoop

Lunch

Cottage Cheese
1 Cup of Baby Carrots
Spinach Salad, Vinagrette Dressing
1.5 Chicken Breasts
2 cups of rice or pasta

Mid Afternoon Snack - Protein Shake - 2 Scoops

Dinner

1.5 to 2 servings of meat, usually chicken but sometimes Salmon or Tuna Steaks
Rice

Wcustom

03-28-2009, 11:55 PM

I eat the same thing every day, training or not.

Breakfast

3 Eggs
Yogurt
Banana
Granola Bar
Oatmeal
Peanut Butter and Jelly Sandwich on Whole Grain Bread
Protein Shake - 1 Scoop

Lunch

Cottage Cheese
1 Cup of Baby Carrots
Spinach Salad, Vinagrette Dressing
1.5 Chicken Breasts
2 cups of rice or pasta

Mid Afternoon Snack - Protein Shake - 2 Scoops

Dinner

1.5 to 2 servings of meat, usually chicken but sometimes Salmon or Tuna Steaks
Rice

Damn man only thing that seems big is your breakfast. How do you eat that little and train that much I'd honestly lose so much muscle and be hungry all day

Clark_Kent

03-29-2009, 06:10 AM

Damn man only thing that seems big is your breakfast. How do you eat that little and train that much I'd honestly lose so much muscle and be hungry all day

I have been trying to drop down to 200lbs so that is why my meals during the afternoon and evening are smaller. I was at 205 this morning so it has been working. I have been eating on this plan for 3 weeks now. Before I would have about twice the pasta or rice at lunch and a big turkey sandwich on whole grain bread, 6-8 slices of Turkey and a couple slices of cheese.

My energy has been fine since I have been dieting, and that is with adding Crossfit on top of the classes I was previously doing as well

IzRiot

03-29-2009, 07:54 AM

I have been trying to drop down to 200lbs so that is why my meals during the afternoon and evening are smaller. I was at 205 this morning so it has been working. I have been eating on this plan for 3 weeks now. Before I would have about twice the pasta or rice at lunch and a big turkey sandwich on whole grain bread, 6-8 slices of Turkey and a couple slices of cheese.

My energy has been fine since I have been dieting, and that is with adding Crossfit on top of the classes I was previously doing as well

cutting has become a life style for me, god i hate my lifestyle.

CamKeo

03-29-2009, 08:11 AM

Geeze, i don't know if I could eat that much in the morning, haha.

Man, I'm getting excited for you! haha. If you fight this summer I might just have to take myself a nice little road trip and come watch, seriously.

Clark_Kent

03-29-2009, 10:41 AM

Crossfit

Warm Up x 3

30 Jumping Jacks
10 Push Ups
10 Squats
10 Sit ups

Workout

1 minute of each exercise, back to back to back, 1 minute rest, 3 times

Sumo Deadlift High Pulls - 75 lbs
Box Jumps
Push Press - 75 lbs

Muay Thai Work

5 three minute rounds of Bas Rutten's Muay Thai Heavy Bag Workout

3 three minute rounds of light sparring

Running

3.5 miles in 35 minutes. Not blazing fast but I did it. I despise running so this is an accomplishment for me.

Mindi912

03-29-2009, 10:57 AM

you need to eat to fuel your body in order for it burn that energy and drop weight.

I made the same mistake, wasn't eating that much and stalled out. I've picked up my cals and lost 2 lbs in a week.

Clark_Kent

04-03-2009, 05:36 AM

It has been damn near impossible for me to get to class this week. I probably needed the break anyway as I feel really fresh now. I will be back in on Sunday since I am about to head up to New York for the first game in the new Yankees Stadium. It is still a Spring Training game but it is better than nothing.

Also, here is an updated picture of my offspring. The doctor said it is quite a bit farther along than most babies at this point, I am not surprised at all.

http://img17.imageshack.us/img17/5104/week12ultrasoundmarch31.jpg

Clark_Kent

04-05-2009, 10:23 AM

Warmup

30 Jumping Jacks
10 Push Ups
10 Squats
10 Sit ups

x 3

For our Workout of the Day we did Tire Gone Flat

This workout is scored with a point system that varies for each exercise.

Push Ups with feet elevated on tire - 5 push ups = 1 Point
Tire Flips - 1 Tire Flip = 1 Point
Sledge Hammer Swings = 3 Hits = 1 Point
Tire Jump Ups - 2 Jumps = 1 Point
Tire V Ups Sit Ups On Edge = 5 V Sits = 1 Point

You do 1 minute of each exercise, back to back to back, with a minute rest after each time through all of them, for 3 rounds.

Workout

--------------------Rnd 1-------Rnd 2-------Rnd 3
-------------------Points-------Points-------Points

Elevated Push Ups - 10_________ 5__________5
Tire Flips----------- 10_________10_________10
Sledge Hammer---- 8__________6__________6
Tire Jumps--------- 7__________8__________6
V Ups-------------- 11_________8__________7

For A Total Score Of 116

This workout was definitely an ass kicker. I felt good about my performance since the guy I did it along side has been doing Crossfit for a couple months, and had done this workout twice already, got 121. He is getting ready for a fight in May so I am right up there endurance wise. I am sure the next time I do it I will score at least in the 120's. Coach wants us getting at least 10 in each exercise, each round, so I need to start hitting my pushups since that is easily my weak point. Stupid chest, always giving me problems

Mindi912

04-05-2009, 10:57 AM

Hey Kent - awesome pic of the baby, dude. :)

Do you know the sex yet or are you keeping it a secret?

Clark_Kent

04-05-2009, 12:09 PM

Hey Kent - awesome pic of the baby, dude. :)

Do you know the sex yet or are you keeping it a secret?

We won't be able to find out until May. When we do that is getting shouted from a mountain top. Assuming it is a boy that is. If it is a girl I will just tell folks at a conversational tone.

BPP

04-05-2009, 01:17 PM

you need to eat to fuel your body in order for it burn that energy and drop weight.

I made the same mistake, wasn't eating that much and stalled out. I've picked up my cals and lost 2 lbs in a week.

maybe this is my issue as well

Mindi912

04-05-2009, 01:33 PM

We won't be able to find out until May. When we do that is getting shouted from a mountain top. Assuming it is a boy that is. If it is a girl I will just tell folks at a conversational tone.

Dude wtf... there's nothing wrong with a having a little girl!!! :eek:

maybe this is my issue as well

Tell you what up your cals and you'll see a difference. I lost 2 kgs in week.

IzRiot

04-05-2009, 06:08 PM

Dude wtf... there's nothing wrong with a having a little girl!!! :eek:

Tell you what up your cals and you'll see a difference. I lost 2 kgs in week.

I do miss food :(

Clark_Kent

04-06-2009, 11:03 AM

Crossfit

Warmup

30 Jumping Jacks
10 Push Ups
10 Squats
10 Situps

x 3

Workout

500 Meter Row followed by 15 Kettlebell Swings (55Lbs) x 4 for time

Time: 13:56

I managed to row the 500 Meters each time in about 2 Minutes, it was the Kettlebell Swings that got me, especially the last two times. Was still feeling sore and fatigued from yesterdays Crossfit Workout.

BJJ

We covered a choke from the mount, a transition to an arm bar, keeping one collar grip for control, and also how to transition to the head and arm triangle if the person on bottom defends.

After that we rolled for three 5 minute rounds, once with each other person in class. It was small since it was at lunch time. Fortunately it was me, our Black Belt head coach and two Blue Belts so I had good training partners to work with.

I went with coach first. I got the collar grip and he defended so I tried the armbar. It didn't work but I tried it anyway. From there he landed in half guard and worked to mount. He was working for a couple collar chokes but I managed to swim inside arms an defend them. My bumps were working better than last time, I even managed to get back to half guard for about 15 seconds. One times my bucking got him off balanced enough he had to post out on his head. He almost caught me in an arm bar but I was able to grab my own sleeve and prevent it until the time ran out.

With the smaller Blue Belt I started on bottom and managed to sweep him and work to side control briefly. I threatened pretty well with the Paper Cutter choke but I think he was bound and determined not to tap. At one point I was in his guard and we each had collar chokes on each other and were fighting back and forth to lock them in while tucking the chin to interfere with the others. We spent our last minute or so like that.

With the other Blue Belt, who is my size I started on bottom and avoided a couple armbars and kimura attempts before sweeping him, working to half guard, then side control. I locked in the Paper Cutter Choke on him as well. He was gurgling but managed to fight out. I got to knee on belly off of it right as time went out.

I then stayed for about half an hour and rolled with my coach. I am doing much better with him in general so that is keeping me optimistic.

I am going to try and take a nap after having some lunch and I might go back to the 7:00 Muay Thai class and stay for the 8:00 No Gi class.

Clark_Kent

04-06-2009, 11:05 AM

Dude wtf... there's nothing wrong with a having a little girl!!! :eek:

While this is true, I know how guys' minds work and that will require a lot of work, and patience, on my part. I want a boy first so that were there can be an older brother around as my backup. It worked out well in my family, me being the older brother, so I would like a similar system in place for me.

IzRiot

04-06-2009, 11:14 AM

While this is true, I know how guys' minds work and that will require a lot of work, and patience, on my part. I want a boy first so that were there can be an older brother around as my backup. It worked out well in my family, me being the older brother, so I would like a similar system in place for me.

buuuuuut think how much fun it is to be a boy 1-2 years younger then your sister. im telling you i got so much ass from my sisters friends it was great! there is allot of benefits ether way! :)

Clark_Kent

04-06-2009, 11:36 AM

buuuuuut think how much fun it is to be a boy 1-2 years younger then your sister. im telling you i got so much ass from my sisters friends it was great! there is allot of benefits ether way! :)

I am more concerned with my own peace of mind than with my sons potential ass getting capabilities. I don't think he will have any problems if he is the oldest. Then he can talk to all his sisters friends who are a couple years younger anyway.

Clark_Kent

04-10-2009, 03:45 AM

Muay Thai

For Muay Thai we warmed up with our Daily 12 shadow boxing routine.

We covered contact defense to low, mid, and high round kicks, and also worked the parry and catch of the push kick.

We worked 1 minute each with a partner, throwing kicks at them the whole time for them to defend. Every minute we switched and worked through all the defenses covered.

We ended with 2 three minute rounds of kicks on the Thai pads. We threw round kicks, push kicks, side kicks, and spinning back kicks. My balance on my spinning back kick has improved, now if I could just aim the damn thing. My round kicks were money, especially my rear high. My left is coming around as far as power goes, even with switching my stance to throw it so I am stoked about that.

MMA

For MMA we covered all of our single legs for the first half, then we covered a bunch of defenses to them.

After spending most of our time on the single legs we did 5 three minute rounds of working takedowns live, rotating partners after each round. All of this work on takedowns the last month or so has really helped. While I usually stick with the double leg, my single legs, especially the inside or outside trip, are catching up.

Weights

When I got home I knocked out some quick weights. I did the following back to back to back, non stop through both exercises so it took me about 5 minutes.

Seated Military Press - 55 x 10, 45 x 12, 35 x 15, 25 x 15, 20 x 15, 15 x 20

Followed by

Dumbell Curls - 55 x 10, 45 x 10, 35 x 10, 25 x 12, 20 x 15, 15 x 20

Clark_Kent

04-11-2009, 11:41 AM

MMA

Same exact stuff as last time.

Muay Thai

Same exact stuff as last time, except we didn't get to pad work.

No Gi

We worked escapes from the bottom, being turtled. We covered the Sit Out which I know from wrestling. It was nice actually knowing one of the techniques already. After that we did what we call a Gorilla Roll. You trap their arm to your belly when they are to the side of you, extend your leg closest to them and roll them over and end up in side control. After that we were showed what we call the Monkey Roll. When they are at a 45 degree angle on you to the front or rear you do a forward shoulder roll to the direction of the side they are on and spin while doing so, if they are behind you and come back down with them in your guard. This is pretty slick but you have to do it quick and with no hesitation, otherwise they stuff you pretty easily.

We did some situational rolling after that, starting with one man down, in the turtled position, and he is trying to get back to guard, half guard above the knee, or stand up, while the person on top is trying to get the back, side control, mount, or a submission.

Open Mat

For Open Mat I rolled for about 20 minutes a piece with two of our Blue Belts. With the first I managed to get a couple sweeps and was able to reguard rather effectively. I never threatened with any submissions, although I tried a head and arm triangle from the bottom of North/South that while it wasn't that close, might have worked on a fellow White Belt. The second guy I rolled with is easily our best Blue Belt. I managed to sweep him a couple time and get him back to Half Guard from Side Control. He got mount a few times but I was able to bump him off and get him back to half guard. He ended up getting me in an arm bar about 20 minutes into our roll. He got it and I defended by locking my hands but I rolled the wrong way and I had to tap. I defended the RNC a couple times as well, both times managing to pull him over and end up in his guard.

Our gyms Gi and No Gi tournament got postponed so I am going to do another one a week later, it is the same one that I did in January. I hope I can go against the guy that beat me in the Finals because if I stay healthy I am sure I will be able to beat him this time.

Croaker

04-11-2009, 11:57 AM

How do you feel crossfit is improving your training?

If you had to put a dollar amount on crossfit's effect, what would it be?

Clark_Kent

04-11-2009, 12:07 PM

How do you feel crossfit is improving your training?

If you had to put a dollar amount on crossfit's effect, what would it be?

I was in good shape before and have jumped into it full speed pretty much, but I have noticed a difference. I can definitely keep my tempo up longer and my recovery time is better, especially after a 5 minute break between classes.

While it is part of what I pay for my gym dues, $50 a month wouldn't be unreasonable.

But you can get the workouts online from their website and do them on your own. You just need a timer, not a lot of weights, and to be self motivated and you could do it for almost no cost.

Croaker

04-11-2009, 07:25 PM

I was in good shape before and have jumped into it full speed pretty much, but I have noticed a difference. I can definitely keep my tempo up longer and my recovery time is better, especially after a 5 minute break between classes.

While it is part of what I pay for my gym dues, $50 a month wouldn't be unreasonable.

But you can get the workouts online from their website and do them on your own. You just need a timer, not a lot of weights, and to be self motivated and you could do it for almost no cost.

Hmmm, check on everything except the self motivation.

A place near me offers unlimited WOD's for $75 a month, considering joining.

BPP

04-11-2009, 07:26 PM

I was in good shape before and have jumped into it full speed pretty much, but I have noticed a difference. I can definitely keep my tempo up longer and my recovery time is better, especially after a 5 minute break between classes.

While it is part of what I pay for my gym dues, $50 a month wouldn't be unreasonable.

But you can get the workouts online from their website and do them on your own. You just need a timer, not a lot of weights, and to be self motivated and you could do it for almost no cost.

like the input, might look intpo it

keep up the hard work brah!

Clark_Kent

04-14-2009, 06:44 AM

After lunch I got some lifting in before heading over to my parents for Easter festivities.

Barbell Bench - 135 x 20, 165 x 15, 185 x 12, 205 x 10, 225 x 5

Supersetted with

Dumbell Deadlifts - 80 x 20, 95 x 15, 115 x 12, 115 x 10, 115 x 8

Supersetted with

Dumbell Curls - 25 x 20, 35 x 15, 45 x 12, 55 x 12, 55 x 10.

BPP

04-14-2009, 02:30 PM

nice quickie brah

Clark_Kent

04-14-2009, 03:43 PM

Crossfit

Warm Up

30 Jumping Jacks
10 Push Ups
10 Squats
10 Sit Ups

x 3

Workout

3 Mile Baseline Run for time. We run 3 miles periodically to gauge our progress. I ran it in 26:30. Not the best, but it was 4 minutes faster than my last 3 mile run so that is something. It was also pretty nasty and windy out. One of those times where no matter where you turn it feels like the wind is in your face. Even though it was 45 I was still sweating my ass off when I got done.

Muay Thai

We did 3 Rounds of Bas' Thai Boxing Workout MP3's to warm up.

After that we covered the jab, cross, hook, uppercut, round kick, and push kick.

We did 3 three minute rounds at the end on the Thai pads of the following.

3 Minutes of combos 1 through 4
3 Minutes of Jab, Cross, Round Kick
3 Minutes of Jab, Inside Leg Kick, Cross

My striking, especially my hands, was really crisp today. Felt like there was more power than the last time I hit the pads and they seemed a lot faster. Kicks were just as good as last time too.

MMA

We did the same take downs and take down defenses we have been working on for the first 45 minutes or so and then spent the last 15 minutes working takedowns live, switching partners every 3 minutes.

BPP

04-14-2009, 03:50 PM

ugh @ run

*shudder*

Clark_Kent

04-14-2009, 05:57 PM

ugh @ run

*shudder*

I know right?

It is seriously my least favorite activity to do.

I would rather squat before run.

CamKeo

04-14-2009, 06:29 PM

Croaker

04-14-2009, 09:58 PM

I always run extra so I don't have to skip rope. Thats what I truly hate.

Clark_Kent

04-15-2009, 03:28 AM

That's how I feel, too.

i've been doing more running, not as much as I'd like, but more than I was, ughhh I hate it.

I usually slack and only do a mile instead of two and just do extra rounds of bag work to make myself feel less like a slacker, lol.

I don't mind running quarter miles or half miles as part of a workout, like some of our Crossfit routines, but damn, just straight running for 20 to 30 minutes KILLS me and my motivation.

I always run extra so I don't have to skip rope. Thats what I truly hate.

I would rather attempt to jump rope for 20 minutes than run.

ryan6966

04-15-2009, 03:51 PM

so are you saying you can't run 20-30min becasue it kills you
or odes it bore you?

becasue that isn't that long of a run

Clark_Kent

04-15-2009, 06:19 PM

so are you saying you can't run 20-30min becasue it kills you
or odes it bore you?

becasue that isn't that long of a run

I can physically do it, I just hate every second of it.

Clark_Kent

04-16-2009, 02:09 PM

I am no Doctor but to me it looks like there are boy parts there.

http://i346.photobucket.com/albums/p420/joshuascottcrabtree/Week14UltrasoundSmall.jpg

Clark_Kent

04-17-2009, 04:21 PM

Gi BJJ

Started off with a takedown. You grab the lapel straight across from your left hand, assuming you are right handed, step in, reach over their shoulder across their back with your right arm, transition your left hand to behind the elbow, preferably grabbing their sleeve, back step and lift your right leg up between theirs while rolling your left shoulder forward and voila, takedown into side control. Not sure of the name but I know how to do it now.

We then worked the Gorilla Roll again from the bottom of Turtle Position with them on either side with an arm around your waist.

Lastly we covered an escape for when they have your back with hooks in. You use your hands to defend the neck, lean back to the side that the arm attempting to cross your neck is, slide your ass over that same side leg, drop the near elbow to the ground between you and them, with your far arm grap their far knee and low hip heist into them ending up in side control.

We then did some situational rolling, one man started turtled while the other started on the side, or in front, their choice. Top man's goal was to submit or get both hooks in while the bottoms man's goal was to get back to guard, or sweep to a dominant position. The winner stayed in. I pulled off the Gorilla Roll a couple times and was nailing the sit out. I went through everyone in class, sweeping them all, including the Blues.

Open Mat

I rolled with a couple White Belts first. Got one with an arm bar off a triangle attempt from the bottom. I Americana'd the other. That is dedicated to ESH. I then rolled with our two Blues who stuck around. The first one is our guy who just fought recently. Right off the bat I caught him in a tight Guillotine that I used to sweep to mount with. I think I was close to getting the tap but I felt the sweep and took it. He and I had some good scrambles and he threatened with a kimura and I came close to getting an armbar attempt. The second Blue I managed to pass his guard pretty quickly and got to knee on belly, I didn't use much weight because I am not a dick like that. I then worked for the Paper Cutter choke and when he defended I got to Mount. He swept me and ended up in my Guard but I pretty much immediately rolled back through and ended on top in Half Guard.

All in all I felt good and my grips and posture were working well.

Croaker

04-17-2009, 04:29 PM

Clark_Kent

04-17-2009, 06:08 PM

You know how I know you are over 200 lbs?

You go after americana's.

That coupled with my wrestling background and it is a go to move for me.

BPP

04-17-2009, 06:51 PM

You know how I know you are over 200 lbs?

You go after americana's.

lol

Clark_Kent

04-18-2009, 11:26 AM

MMA

For MMA we warmed up with 3 minutes of jump rope, 1 minute of abs, 3 minutes of jump rope, 1 minute of abs, 3 minutes of shadow boxing, 1 minute of abs and 3 minutes of shadow boxing.

After that we did a minute of working for wrist control, followed by another minute each of inside bicep control, underhooks, working for the plum and then all of them together.

After that we covered our single leg entries, off the arm drag, high crotch, duck under and others.

We then did 5 three minute rounds of sparring with MMA gloves. We used light striking and were mainly working for the takedown. Once you got the takedown you stood back up and started again. My clinch work is getting better and I am making sure I lead my pummeling for underhooks, bicep ties and the plum with strikes before hand, usually uppercuts.

Muay Thai

We covered defenses to the Jab and cross. We worked the slip/slide, catch, and block for the jab, and the slip/slide, t block, and block for the cross. With our partners we spent a minute straight defending and countering, rotating every minute. Each technique got a minute and at the end we spent a minute using whatever we felt like. After that we did about 6 or 7 two minute rounds of sparring, with kicks and punches. I did much better than last time especially as far as keeping my eyes on target as I defended strikes. I think much of this is because I am more confident in my ability to apply the defenses properly.

No Gi

We worked a few variations of the ankle lock and a couple defenses to them as well. That took up the first half of class. After that we partnered up and started on the groun with a leg at each persons hip and on the bell both would work to get a leg attack or defend. We rotated every two minutes. I worked mainly on the defenses and avoiding them in general although a landed a couple ankle locks.

Open Mat

I rolled first with easily our best wrestler. He wrestled at VMI. We have the strongest small guys at our gym I swear. He initially got the takedown and worked around to my back, I am sure he teleported there because I didn't even see him move to take it. I managed to get hand control and pull him over and ended up in his guard. I passed to side control and to knee on belly. I went for an armbar but he got out and ended up in my guard so I swept back to half guard and worked back to side control. I worked a kimura and he rolled and I briefly got his back and then he rolled back to where I was mounted. I then went for a mounted triangle but time ended as I was about to lock it in.

After that I went with our best Blue Belt. We swept each other and he threatened with a couple arm bars and triangles but I used them to pass to side control. We went for about 10 minutes back and forth, neither of us ever getting too much of an advantage so I was happy.

Lastly I went with coach. I briefly got half guard from him but he reguarded and tried sweeping me but I posted out with my head and worked right back to half guard which he promptly reguarded from again. He got the omoplata locked up but I managed to lift him and bring him back around front. He worked a triangle on me that I defended and he transitioned to the armbar, which I defended and he went back to the triangle. I got out of it back to guard where he swept and mounted me. I got out and back to half guard. He worked for the armbar and I rolled and avoided but he slapped the triangle on and caught me. I felt good with the roll in general, especially after we restarted with me in side control and I managed to control him for a couple minutes, despite him really trying to bump and shrimp out. Granted I threatened with nothing, but I could have landed some elbows had it been MMA.

Clark_Kent

04-18-2009, 03:31 PM

I signed up today. It should be a good warm up for my BJJ tournament on May 9th. While my submissions aren't the greatest my gas tank will be better than the other Heavyweights and once I wear them down I should be able to pull something off.

J_Bo

04-18-2009, 03:59 PM

Clark_Kent

04-18-2009, 04:24 PM

You addin any extra cardio now? Or sticking with all the training and xfit?

The crossfit and additional rolling. Got an extra hour in today, and plan on getting an hour in tomorrow, Monday, and Wednesday at least.

Clark_Kent

04-19-2009, 11:53 AM

Crossfit

Warm Up

30 Jumping Jacks
10 Push Ups
10 Squats
10 Sit Ups

x 3

Workout

Deadlifts - 165 x 21, 15, 9

Followed immediately by

Push Press - 95 x 21, 15, 9

This was done for time, all sets back to back to back. It took me 6:40.

Open Mat

I started off after Crossfit with 3 three minute rounds of Bas' Muay Thai routine on the heavy bag. Coach said my hands were staying up well but I still need to figure out my distance better as I was punching too close and shoving.

Most of our Blue Belts were in today so I got a bunch of good rolls in. Spent about 20 minutes straight with each of them. My guard breaking/passing has gotten much better. I was able to get to side control on all of them. Threatened with the guillotine a couple times as well as took ones back and was working the rear naked choke. Also threw up a decent triangle but he slid out. When I did get my guard passed I was able to reguard rather quickly. Got mounted a couple times and pulled off a couple sweeps or had good bumps to get them up for my to get a leg out to half guard and then guard. I was trying to work a little butterfly guard to get some room to sweep or escape. It was better than it had been but still needs work.

I also didn't get subbed once either. Got out of a couple armbars, a triangle, and a guillotine though. I am happy with over an hour of rolling and not getting tapped in that time and mainting control for the majority of it. Now I just got figure out some subs to use. I have been trying to use the Anaconda more, but that is not always available.

BPP

04-19-2009, 01:32 PM

Now I just got figure out some subs to use. I have been trying to use the Anaconda more, but that is not always available.

work on anaconda more, thats a good one

with your build arm triangles would prolly be good to use more

work that gogo and teepee for when you miss a triangle attempt :D

if you want somethin more unique, hop on youtube and work some sambo leg locks...ive been learnin a few...really neat one frm half guard

Clark_Kent

04-19-2009, 03:39 PM

work on anaconda more, thats a good one

with your build arm triangles would prolly be good to use more

work that gogo and teepee for when you miss a triangle attempt :D

if you want somethin more unique, hop on youtube and work some sambo leg locks...ive been learnin a few...really neat one frm half guard

I was also messing around with the Peruvian Neck tie the last few days too.

I can get that or the anacondo off a sprawl pretty easily.

The head and arm does work well for me too, even if I don't get the sub I can at least improve position.

Clark_Kent

04-21-2009, 03:57 AM

Muay Thai

For Muay Thai we started with a medicine ball warm up, first was planks for a minute, but the whole time your partner rolled a medicince ball at you that you would received with one arm, while staying in a level plank position, and roll it back, extending the arm completely, alternating arms each time. After that you would stand, bend over at the waist, shove the medicine ball down as hard as you can so it bounces back up, catch it, squat and chest pass to your partner, this was for two minutes. It was then a minute of pushups with your feet on the medicine ball, while your partner was doing situps, keeping the medicine ball in place with their feet, positions were switched after a minute. The last exercise was two minutes of starting on your knees with the medicing ball, jumping off your knees to your feet, standing, squatting back down, and then rolling the ball back to your partner who would do the same. We went through that twice.

We covered some exchanges off of various strikes someone could throw at you.

First was if your opponent threw an inside leg kick, you pull the lead leg back, as you come back forward throw a jab, your opponent throws a hook, you weave and as you come up you bring a diagonal knee to their stomach/chest.

The next was if your opponent threw a cross to start with, you T Block and close distance, throw a lead hook and slip to the right where you then throw a rear uppercut, your opponent then counters with a jab and step back to get distance and you finish with an inside leg kick.

The last was where both people throw jabs at the same time, both catch the jabs, they throw a lead hook, you weave and come out of it with a cross followed by an outside leg kick.

For each series we did 30 second intervals for one person, the first 30 seconds was just the first action in the series, the next 30 seconds was the first two steps, the third 30 seconds was the first three steps and so on until the last 30 seconds was the whole exchange. After one person went, the other person did the same thing before moving on to the second and third exchanges.

We ended with a one minute burnout on the heavy bag of punches and elbows, our partner did the same, then a one minute burnout of kicks and kness, and our partner did that as well and that was class.

Sparring

5 people, including coach, stayed for sparring. We did about 15 three minute rounds of sparring, switching partners every round. I started with coach and one guys shin guard strap broke so I ended up getting 4 rounds in with him. He was throwing kicks like crazy but I defended most, and caught a few and countered while keeping the leg a couple times. My Jab-Jab-Lead Hook snuck by his defenses a couple times as well. I couldn't get a rear leg round kick to land for the life of me, he was getting out of the way quick like. I finally started faking the cross and then throwing it and I got it to his lead leg and body a few times. We also worked into the clinch up against the cage where I was able to get some good knees to the body and inside thigh.

One of the other guys I sparred with was about 6' 3", 240. He was older but he even had reach on me. I think he had TKD background. He had some decent kicks, they were quick but I still caught a few and parried most of his push kicks and countered back with a lead hook or cross, depending on which leg he threw.

During sparring with one of our regular guys in the gym he kept throwing the push kick and I would jam the crap out of him when he throw it, enough so that he actually fell a couple times. I got a few good lead hooks in on him too, that is easily the punch that has improved the most since I started training. It was rather feeble my first few months and now it is right up there with my cross.

I am sore as **** today though, especially from coaches kicks. He kicked my ass, legs, arms, ribs, stomach, but at least not the head as I blocked all of those.

Got MMA tonight and some GI BJJ with my new Adidas Gi. What now MUFC?!

Clark_Kent

04-21-2009, 06:54 AM

Clark_Kent

04-22-2009, 03:51 AM

Muay Thai

I got there about halfway through class and coach had me jump in since one of our guys getting ready for a fight was odd man out and having to work in with another pair. We focused mainly on closing the distance to strike, and getting back out. We also ensured our shoulders were up and our chin was down since when your partner would hold up a focus mitt for us to hit, they would try and pop us on the chin with a hook as we closed to strike and then got back out.

MMA

For MMA we started with sparring, kicks and punches. We did two 2 minute rounds of this, rotating partners each time. The next 2 rounds were three minutes of one of us working to get takedowns while our partner was striking to keep us away. For the next 2 rounds we switched positions where we were striking and they were trying to get the takedown. After that we went to the ground and did a 3 minute round of starting in a position, once you were reguarded or swept you immediately went back to the starting position. We started with being on bottom in side control, then being mounted, then north/south on our back, then turtled on our knees, and finally with our opponent on our back with hooks in. All rounds were done with strikes and subs.

Gi BJJ

In Gi class we covered the Anaconda, the Clock Choke, and a variation of the Anaconda coach calls the Trucker choke. Instead of shooting your free arm under theirs and behind your head, this submission is done if they can block your arm from going through and you grab a handful of pant on the outside of their knee and roll forward, head first like you normally would. Once rolled you hook the leg that you are holding by the pants with your leg(s). From there you pull down on your lapel grip, like you do when signalling a trucker to honk his horn, to lock in the choke.

We then did situational rolling starting down in Turtle 1, or North/South on yoru knees. Bottom man tried to sweep or improve to guard, top man tried to mount, get back, or submit. I was grouped in with our Blue Belts and managed to sweep a couple, and also reguard a few times. I fought off a pretty nasty choke from one of our guys. I managed to tuck my chin in just in time so my lapel went across it and not my neck.

Open Mat

I spent all of Open Mat working with one of our most senior Blues. He teaches classes some of the time so he knows his stuff pretty well, I think he is close to getting his Purple actually. We slow rolled for about 25 minutes. When I would miss an opportunity he would point it out, and he also showed me some good sweeps and subs I hadn't seen, or thought of.

After that we rolled live for about 20 minutes, not instruction, just rolling. I love passing Guard in Gi. It is SO much easier than No Gi. I didn't get submitted, so that was a moral victory. I did get to Side Control a few times and once took his back briefly.

The last 15 minutes we worked takedowns live from the feet since I hardly work them in a Gi setting. Just so you guys know, the double leg works well in Gi, as I was able to hit it multiple times. I pulled off some good foot sweeps, and knee and ankle picks as well. I also was able to reverse a few of his attempts into takedowns for me. I feel pretty confident right now, since he is not only a good Blue, but he is also my exact weight, just an inch or two shorter.

I am going to do Crossfit for sure tonight and most likely Gi again. I am going to sit at my desk and eat all day so hopefully I will recover well enough to stay for Open Mat again after Gi.

When I got home after class I was weighing 204, Gi makes me drop water weight like crazy. Back up to 210 this morning though.

Clark_Kent

04-23-2009, 05:24 AM

IzRiot

04-23-2009, 07:19 AM

Just found this and am going to try it out next time I get someones back.

http://www.lockflow.com/images/article_images/12785.jpghttp://www.lockflow.com/images/article_images/12786.jpg
http://www.lockflow.com/images/article_images/12787.jpghttp://www.lockflow.com/images/article_images/12788.jpg

Don't forget you are giving up back for guard by doing this (assuming it fails) so i would string a good amount of RNC and arm bar attempts before going all balls wild on this, position before submission i am told over and over again by ever black belt i meet, plus there is always more tricks to help you get an RNC, hand stuffs, flatting them out, hooking one hand under your hooks, things like that really help with the RNC the BJ pen mma book has some ways of controlling one of his hands so you can RNC easier.

Clark_Kent

04-23-2009, 07:24 AM

Don't forget you are giving up back for guard by doing this (assuming it fails) so i would string a good amount of RNC and arm bar attempts before going all balls wild on this, position before submission i am told over and over again by ever black belt i meet, plus there is always more tricks to help you get an RNC, hand stuffs, flatting them out, hooking one hand under your hooks, things like that really help with the RNC the BJ pen mma book has some ways of controlling one of his hands so you can RNC easier.

Yeah, I like Jager's suggestion from the Clinch too about hitting it from the back. I know the one you are talking about from BJ's book too, where you trap his arm under your leg. They really can't fight the RNC off at that point.

IzRiot

04-23-2009, 07:31 AM

Yeah, I like Jager's suggestion from the Clinch too about hitting it from the back. I know the one you are talking about from BJ's book too, where you trap his arm under your leg. They really can't fight the RNC off at that point.

other ones i like to do is if you get them fighting at your hooks reach under there arm and pull it back with your hand and control that hand underneath there or set it up for the foot over (could also shoulder lock it if you get hand behind his back). also i get to back allot of times having there arm cobraed around there neck prying them up from side control and if you have there arm warped around there neck and controlled when you hit back you can slide though it and get the RNC with out any defense being mustered, thats my quick win attempt when i can control the arm in side control, pry up + RNC in actually competition i dont think ill even take arm bars from the back unless they are looking pretty 100% other wise ill just win by points if i cant finish the RNC, but giving enough patients and time everyone gives up a hole for the RNC, let alone your a big guy you can muscle that neck around ;)

all that being said learn every move you can, just when competing put positions before submission, some times you are down on points and time is running out and any opening is a taken opening. i have won by kneebar from guard pass when down on points and time. if all you have is time for off the cuff subs go for them, better then loosing to points lol.

Clark_Kent

04-23-2009, 07:36 AM

IzRiot

04-23-2009, 07:42 AM

My last tournament I got the guys back but couldn't finish the RNC but I was able to stay there and win on points, there is a vid a few pages back.

This weekend there are no time limits or points, you can only win by submissions so I might just have to wear them out if I get back, and like you said, an opening will always present itself if you are ready for it.

a good cross facing will pull up anyones jaw, be raw about it just like a slow-mo hook grinding there chin to the side then slip under once its fully extend to the side. i can finish almost every fight from the back and basically 85% of people i roll with are stronger then me, most by a land slide. its all just waiting, he is the one getting demoralized im on his back after his neck, he will make the mistake. its only a matter of time.

Clark_Kent

04-23-2009, 07:47 AM

a good cross facing will pull up anyones jaw, be raw about it just like a slow-mo hook grinding there chin to the side then slip under once its fully extend to the side. i can finish almost every fight from the back and basically 85% of people i roll with are stronger then me, most by a land slide. its all just waiting, he is the one getting demoralized im on his back after his neck, he will make the mistake. its only a matter of time.

I love the crossface. I use it lightly in training because I don't want to mess my partners up, just enough to get them uncomfortable enough to do what I want them to, but in a competition my opponent is going to get the full brunt of it.

BPP

04-23-2009, 03:28 PM

http://www.lockflow.com/images/article_images/11504.jpg http://www.lockflow.com/images/article_images/11505.jpg
http://www.lockflow.com/images/article_images/11506.jpg http://www.lockflow.com/images/article_images/11507.jpg
http://www.lockflow.com/images/article_images/11508.jpg http://www.lockflow.com/images/article_images/11509.jpg
http://www.lockflow.com/images/article_images/11510.jpg http://www.lockflow.com/images/article_images/11511.jpg

sweet! I've gotten that arm trapped a few times on opponnets like this but never knew there was a real choke for it other than a smother or forced head and arm

brb learnin this

CK = instructor of the day

Croaker

04-23-2009, 03:30 PM

sweet! I've gotten that arm trapped a few times on opponnets like this but never knew there was a real choke for it other than a smother or forced head and arm

brb learnin this

CK = instructor of the day

Roll over your shoulder and you take back pretty fluidly from that end position.

Or youtube "giftwrap submission" you can hit that from there. But I prefer to take the back.

BPP

04-23-2009, 03:35 PM

Roll over your shoulder and you take back pretty fluidly from that end position.

Or youtube "giftwrap submission" you can hit that from there. But I prefer to take the back.

wut?

and sweet, just youtube'd that too

Croaker

04-23-2009, 03:37 PM

wut?

and sweet, just youtube'd that too

So you have the one arm behind their head grasping their wrist. Reach over their trapped arm and grab your own forearm on the opposite side of the head. (Like the picture, but not under their arm, over their arm) Roll over your shoulder to your back, dragging their body into you while putting the hooks in.

I can't find video, but it is super slick if you can understand my bad write up.

BPP

04-23-2009, 03:40 PM

So you have the one arm behind their head grasping their wrist. Reach over their trapped arm and grab your own forearm on the opposite side of the head. (Like the picture, but not under their arm, over their arm) Roll over your shoulder to your back, dragging their body into you while putting the hooks in.

I can't find video, but it is super slick if you can understand my bad write up.

o, yeah i think i get it now

nice

Croaker

04-23-2009, 03:42 PM

o, yeah i think i get it now

nice

Or if you have their arm trapped like that, you can hop up on one leg and just crank on that arm and eventually they will flip over. Its sort of a pain compliance thing.

Clark_Kent

04-25-2009, 03:04 PM

No Gi

There was only one guy in my weight division for No Gi. The weight class was 205 - 220. I was operating off of the website that said it was 195 and up. I weighed in at 208 and was kind of pissed but oh well. My only No Gi match was against a guy who wrestled in High School or College, judging from his sweatshirt. He was about 22 and weighed right at 220. I worked for an underhook to start with and once I got it I pushed him around a bit to get him to shove back and when he did I hit a perfect Lateral Drop, straight into Side Control. He managed to reguard me and he went for a Kimura. I pulled my arm out and he twisted forward too far. I stepped over to Side Control and rolled him over to take his back. I finished with a Rear Naked Choke. That got me a Gold Medal in No Gi.

Gi

So for Gi I got bumped up to Super Heavy Weight since I won my No Gi match. My first match was against a dude who was 6'3" 265. He was strong as ****. I took him down, worked to side control but he benched/threw me off. I scrambled back to half guard. He just grabbed a hold of me and swept me and worked to side control on me. I then swept him back. He tried a couple collar chokes from the bottom but I avoided them. He started getting tired after about 7 or 8 minutes. I was in his guard and he just straight up sat up and over into mount. He was heavy as hell on top. I swept him back, passed to side control, then mount. I went for an arm bar and he stacked me to end up back in my guard. I managed to sweep him again, get to knee on belly and he rolled into me to get it off and I took his back. I worked the sliding collar choke but he defended so I went for the rear naked choke. He was gasping like hell at that point so I kept squeezing. He ducked his chin but I kept tightening it and he tapped due to the pressure on his jaw. That was at 15 minutes and 43 seconds. Wish I had taped it as it was pretty exciting and fast past up until about 10 minutes when he really faded off. On a reset he was slow coming back to center and the ref told him to hurry up and he said he thought he was about to puke. That is when I put it on him.

The next match was the finals since the two guys at the bottom of the bracket dropped out. This guy was 255.

nL9P9X7j_Us

My coach also booked me a fight today for May 30th. I am stoked since I thought I was going to have to wait until later in the summer.

Two Gold Medals and my first fight scheduled makes for a pretty damn good day.

http://img408.imageshack.us/img408/9193/dsc05564x.jpg

phalnax

04-26-2009, 01:31 AM

(strong bro-love) Rep'd, congrats, amazing, any info on the opponent, amma fight or pro?

Clark_Kent

04-26-2009, 04:51 AM

(strong bro-love) Rep'd, congrats, amazing, any info on the opponent, amma fight or pro?

It is going to be an Amateur fight. My opponent is 0-2 and he wrestled in High School. He is an independent but that probably just means he trains at multiple gyms rather than on his own. When I get his name I will try and find his two other fights for scouting purposes and throw them up here.

IzRiot

04-26-2009, 06:45 AM

It is going to be an Amateur fight. My opponent is 0-2 and he wrestled in High School. He is an independent but that probably just means he trains at multiple gyms rather than on his own. When I get his name I will try and find his two other fights for scouting purposes and throw them up here.

was that a blond girl reffing? wow.

Clark_Kent

04-26-2009, 07:24 AM

was that a blond girl reffing? wow.

Yeah, but since it was submission only she really just had to tell us to stop when the other person was tapping. That and distract us with her well developed glutes.

Big Sexy J

04-26-2009, 07:32 AM

Congratulations on the medals and getting a fight. What weight are you fighting at?

IzRiot

04-26-2009, 07:32 AM

Yeah, but since it was submission only she really just had to tell us to stop when the other person was tapping. That and distract us with her well developed glutes.

brb forcing my g/f to do squats.

Clark_Kent

04-26-2009, 10:23 AM

Congratulations on the medals and getting a fight. What weight are you fighting at?

I am fighting at 205lbs. I need to put on some weight actually because I woke up at 203 today.

Clark_Kent

04-26-2009, 10:28 AM

Crossfit

Warm Up

30 Jumping Jacks
10 Push Ups
10 Squats
10 Sit Ups

x 3

Workout

-1/2 Mile Run
-15 Dumbbell Thrusters with 25lb dumbbells(Front Squat with Dumbells into Military Press at the top)
-15 Pullups

Did that 4 times for time. My final time ended up being 31 minutes. I think I could have done it faster had it not been 89 degrees out. I am not quite adjusted to the heat yet since it has only been around 3 days now.

Sparring

We did some rounds of sparring, alternating who was attacking every minute. Worked on defenses and movement to avoid strikes when not being the attacker. When we were the attacker we were focusing on our speed and distance. After a few rounds of that we did some sparring, 6 three minute rounds, rotating partners each time. I did well today, my switch kick off the Jab Cross was money. My timing on the parry is getting much better too.

My training intensity and focus was definitely up. It is crazy what just booking a fight can do, it is serious business now.

I woke up at 203 today so I need to gain a little weight so I don't go in too undersized for the fight.

Big Sexy J

04-26-2009, 11:00 AM

I am fighting at 205lbs. I need to put on some weight actually because I woke up at 203 today.

Pulling a Wanderlei, fighting at natural bodyweight haha

BPP

04-26-2009, 05:14 PM

nice job brah!

lulz @ usin a choke that was posted in here a page or 2 ago

nice win though! congrats

New_York

04-26-2009, 05:15 PM

Pulling a Wanderlei, fighting at natural bodyweight haha

poopoo333?

lmfao

DONJUANPIMPIN

04-27-2009, 06:51 PM

congrats on the tourney. do wrk on the battle war clark

Clark_Kent

04-28-2009, 03:55 AM

Muay Thai

Most of Muay Thai class covered footwork and movement. This is definitely a good time for refresher on this stuff, especially before sparring. Worked forward, backwards, side to side, and angles, including throwing the Jab, Cross while moving. Also covered the slide rather extensively. At the end we did 3 two minute rounds of our partner holding the focus mitts and moving while holding up targets to hit. They moved in all the directions we covered. I really focused on closing the distance quickly, striking fast, and GTFO of Dodge.

Sparring

For sparring we started with:

-1 Minute I Jab, Partner Defends
-1 Minute Partner Jabs, I Defend
-1 Minute of Sparring with just the Jab

We did rounds of the same format for the Jab and Cross, Hook and Uppercut, and Kicks.

After that we did 3 three minute rounds of Boxing only, with 30 seconds rest between each round. We switched partners ever round.

Following the Boxing we did 3 three minute rounds of Kickboxing sparring, 30 seconds rest between each round again.

While my technique still leaves something to be desired my stamina was great and I pushed the pace every round, all the way to the end. My hands stayed up the whole time and my hands came back straight to my face after each strike so that is reassuring. My kicks were working well. Nothing too high since my legs were stiff from running yesterday, but I was beating up some lead legs off the fake jab, inside and outside of the leg.

Felt good all in all and am back to 210. I guess I had just let myself get pretty dehydrated on Friday and Saturday. I pushed about a gallon and a half at work yesterday and that seemed to get me back up to where I usually am.

Clark_Kent

04-29-2009, 04:25 AM

Muay Thai

Warm Up x 2

With the 50lb Medicine Ball
-30 Seconds Overhead Tricep Extensions
-30 Seconds Overhead Medicine Ball Rotations
-30 Seconds Medicine Ball Lumberjacks
-30 Seconds Medicing Ball Shrugs
2 Minutes of abs
2 Minutes of Jump Rope
2 Minutes of Shadow Boxing with 3lb hand weights

Drilling

For Muay Thai we covered footwork and head movement extensively again. We worked forwards, backwards, lateral movement and the angles again. We threw in slipping/sliding as well and added on counters as well. At the end of close we did some work with the focus mitts. We did a 6 minute round of:

2 Minutes Slipping Straight Punches
2 Minutes Closing Distance or Withdrawing while throwing the Jab and Cross, or each individually
2 Minutes of Sliding and Countering

MMA

We started with 10 Level changes with each leg forward for a total of 20. Then did another 10 for each leg, 20 again, with level changing by bringing your rear leg up and behind your lead leg. Finally 10 level changes off the jab, again, 10 each from both stances.

After this we did knee walks down the mat 5 times, followed by changing levels and shooting 5 mat lengths.

We then did one minute of shooting single legs while our partner held an elastic band around our waist, down and back the mat as many times as we could. After a minute our partner went and we held the band for them and after the minute we went again, as did they after that.

We did the same with throwing the jab at our partner, changing levels, shooting, getting in on the double, coming up to our base and lifting them. This was done for a minute, they went, I went again, and they went again.

After this we drilled the inside trip and then did them against partners for a minute straight. We would hit the take down, get right back up and a different person would step in and you hit the take down again. After that we did the same with the table top takedown for a minute, also with a new partner every takedown. We did a minute on the lateral drop as well. We ended with suplexing the 130lb dummy as many times as we could in a minute as well.

YesThatGuy

04-30-2009, 01:24 PM

War CK

Congrats on the jiu jitsu wins.

Don't forget those videos on May 30th!

Clark_Kent

05-01-2009, 04:05 AM

Muay Thai

We spent the first half of class heavily covering footwork and head movement along with incorporation our punches.

At the end we did the following:

2 Minutes Slipping and Weaving Punches
2 Minutes Closing Distance or Withdrawing while throwing the Jab and Cross, or each individually after avoiding strikes
2 Minutes of Sliding and Countering

MMA

For MMA we went straight into sparring since we had worked up towards it from Muay Thai.

Myself and two other guys who are fighting were the main three that stayed in and every round we got a new partner that had been out resting. We did 3 minute rounds with 45 seconds rest.

Rounds 1 and 2 - Boxing Sparring

Rounds 3 and 4 - Kickboxing Sparring

Rounds 5 and 6 - Striker Versus Grappler, I was striker and had to avoid takedowns with striking, important since my opponent is a wrestler

Rounds 7 and 8 - Striker Versus Grappler, the other guys fighting switched to where they were shooting for the takedowns but coach wanted me to work on my striking more.

I felt much better at sparring than I did Monday. I had much better guys to spar with so that made a big difference. I was doing much better on checking the kicks and countering in general. I have really been working on my feints to set up follow on combos since my first strikes don't seem to be very effective too often. I have also been working on body shots a lot more since I can land them pretty frequently. My cotnrol from the clinch was good to, especially getting their head to where I could knee it.

After Sparring we did 6 three minute rounds of MMA sparring starting from the feet and working to the ground and restarting on submissions. I didn't get subbed by anyone and got the takedowns or sweep most times. Started getting a little slower the last couple rounds. We were going shirtless too so that definitely made it tougher to control guys on the bottom but I did decent striking from being on top in guard and half guard. I got one guy in a Rear Naked Choke and almost got a Guillotine on another as time ran out.

We ended with drilling some escapes from mount, side control, north south, and with our opponent on our back.

Coach gave me some static about getting slow towards the end of class and that I needed to work on my cardio. I can see where he is coming from but that was a lot of work rounds and the fact I was still standing had me happy. I weighed 205 when I got home so I ate a couple chicken breasts, some pasta, and a spinach salad before heading to bed at 9:15. My life is pretty much training for the next month so I didn't feel like TOO much of a loser.

Clark_Kent

05-01-2009, 03:27 PM

Yardwork

Mowed the yard. That **** was about a foot tall, for realz.

Crossfit

Warm Up

30 Jumping Jacks
10 Push Ups
10 Squats
10 Sit Ups

x 3

Workout

30 Cleans, 135lbs for time. It took me 2:25.

Since I did this at home I quickly hit the following as well:

Bench - 135 x 15
DB Curl - 35 x 15
Standing DB Military Press - 35 x 15
Bench - 135 x 15
DB Curl - 35 x 15
Standing DB Military Press - 35 x 15

BPP

05-01-2009, 03:32 PM

Clark_Kent

05-01-2009, 03:36 PM

power cleans or hang cleans?

nice stuff...high rep cleans of any kind make me wanna puke lol...best cardio ever

Power Cleans FTW.

Hang Cleans always seem like a waste of time for me.

BPP

05-01-2009, 03:37 PM

Power Cleans FTW.

Hang Cleans always seem like a waste of time for me.

i get more out of hang...never was shown the "proper" way to do powers, so its not an explosive move for me...its strongman style...deadlift it up then hang clean it lol

Clark_Kent

05-01-2009, 03:52 PM

i get more out of hang...never was shown the "proper" way to do powers, so its not an explosive move for me...its strongman style...deadlift it up then hang clean it lol

That is pretty much how I do it, deadlift it up, I just do it as explosively as possible.

BPP

05-01-2009, 04:02 PM

That is pretty much how I do it, deadlift it up, I just do it as explosively as possible.

do you do the drop to the floor olympic style?

Clark_Kent

05-01-2009, 06:55 PM

do you do the drop to the floor olympic style?

Not sure exactly what Olympic style consists of but the weight hits the ground every time. My ass doesn't go to my heels though.

Clark_Kent

05-02-2009, 11:46 AM

MMA

For MMA we warmed up with working to get wrist control, inside bicep ties, underhooks, and the plum, two minutes each with a partner. We then did another two minutes working them all together. After that we drilled the arm drag, duck under, high crotch, and shuck for 2 minutes of I go, you go with our partner.

After this we went and drilled takedowns, the same ones we did Thursday. Outside trip, Table Top, Lateral Drop, and Suplexing the 130lb dummy.

Muay Thai

We covered footwork again. It was the same class as Tuesday and Thursday but this time we did the 6 minute round of slipping/weaving for two minutes, slipping and striking for two minutes, and countering while slipping for two minutes, but we went through it twice working the Block instead of the slip the second time through. I am getting better at maintaining my distance and not getting sucked into striking range if I don't want to.

No Gi

For No Gi we started with 3 five minute rounds of slow rolling, rotating partners each round. After that we covered how to get a knee bar if you are on your back and the person is standing in front of you. Once we did that we then took the person to the ground and they would roll to get out of the knee bar and we would transition to another leg attack, like the heel hook or achilles lock, and the calf crusher if they came up to their knees. The goal of the drill was not to submit them but to have them resist while you flowed from one sub to the other since they are all pretty interconnected. After that we did another 3 five minute rounds of free rolling.

Open mat

For Open Mat I worked with our guy who is fighting next week on escapes and sweeps from various positions. We covered escapes from Mount, Half Guard, Side Control, and Guard. Tomorrow we are going to go over North/South, Back/Turtle, and Scarf. We did two or three techniques for each position. He would drill the technique 10 times, then I would drill it 10 times and then we would go to the next . It was definitely good for me to focus on them, especially with my tournament next week, and my fight 3 weeks after that, not that I plan on being on the bottom.

All in all it was a good work out. I have Crossfit tomorrow and am going to drill on getting out of those other positions.

ryan6966

05-02-2009, 02:40 PM

hey dude just checking back into your journal, congrats on your fight and the jj wins..sounds like a great month for you.

Clark_Kent

05-03-2009, 03:59 PM

Crossfit

Warm Up

30 Jumping Jacks
10 Push Ups
10 Squats
10 Sit Ups

x 3

Workout

Double Unders (Jump Rope) x 50
Sit Ups x 50
Double Unders x 40
Sit Ups x 40
Double Unders x 30
Sit Ups x 30
Double Unders x 20
Sit Ups x 20
Double Unders x 10
Sit Ups x 10

All done for time. It took me 10:34 and it beat the hell out of my feet.

Open Mat

I rolled with our Purple Belt for 35 minutes. We worked takedowns live for the the first 15 minutes and then rolled for the last 20 minutes. He showed me a couple good adjustments to my side control which I really like and I actually managed to use it somewhat succesfully on our head coach.

I then rolled with our head coach for 30 minutes. We also worked takedowns for the first 10 minutes or so. I managed to get him down a couple times and avoid all but a couple of his with sprawls and some whizzers. After that we just free rolled. I managed to reguard him when he got to side control on me a couple times as well.

I felt I did much better than I did yesterday at Open Mat, especially with coach.

IzRiot

05-03-2009, 04:02 PM

How are you feeling about your fight coming up?
How is your weight doing?

Very stoked you are getting in the ring my friend :)

Clark_Kent

05-04-2009, 05:42 AM

How are you feeling about your fight coming up?
How is your weight doing?

Very stoked you are getting in the ring my friend :)

I am feeling good. Especially after Saturday and Sunday. I worked a bunch of escapes with our guy fighting this weekend. I was able to get some good strikes in and maintain position on him while he was working to improve position. He is at 190 right now and fighting 185 and a Blue Belt. I also did well rolling with him and working takedowns.

I also survived better than usual with Coach yesterday too so that boosted my confidence a bit. My cardio feels good as well, but I can't replicate the adrenaline dump ahead of time so that is always a wild card.

I am right about 208 now. The extra 3 or 4 classes a week and 2 or 3 hours more of cardio have leaned me out a bit more yet.

I have Crossfit, Muay Thai, and Sparring tonight. I am really hitting the Muay Thai hard since my ground game is well ahead of my striking.

Clark_Kent

05-04-2009, 06:39 PM

Crossfit

Same Warmup as Usual

Workout

1/4 mile run
21 Kettlebell Swings with 55lb Kettlebell
12 Pull Ups
1/4 mile run
21 Kettlebell Swings with 55lb Kettlebell
12 Pull Ups
1/4 mile run
21 Kettlebell Swings with 55lb Kettlebell
12 Pull Ups

Done for time. Final time 11:30. It is the Pull Ups that added most of the time as I didn't want to use bands and I didn't want to kip either so I would get of the bar and alternate grips, hands forwards and hands backwards. Didn't have to do this until the end of the second set and the third set.

Muay Thai

We did a different medicine ball workout than we usually do for a warm up.

We covered the Jab, Cross, Hook and Uppercut to start with and then worked some combos step by step.

First Combo

First 30 Seconds: Slip and Counter Jab
Second 30 Seconds: Slip and Counter Jab, Rear Hook
Third 30 Seconds: Slip and Counter Jab, Rear Hook, Lead Uppercut
Fourth 30 Seconds: Slip and Counter Jab, Rear Hook, Lead Uppercut, Cross and Get back out.

Second Combo

First 30 Seconds: Rock back from Cross
Second 30 Seconds: Rock back from Cross, Come back with Cross
Third 30 Seconds: Rock back from Cross, Come back with Cross, Lead Cross Elbow
Fourth 30 Seconds: Rock back from Cross, Come back with Cross, Lead Cross Elbow, Rear Up Elbow

Sparring

We started with a couple 3 minute rounds of sparring with just kicks. The first minute one partner threw and the other defended, the second minute the other partner threw while the other defended and the third minute was sparring with just kicks. We did similar rounds for the Jab, the Jab and Cross, the Hook and Uppercut and then did 2 rounds of just boxing sparring and 3 rounds of Kickboxing Sparring. I was tired tonight so really worked on my defenses and keeping my chin down when I was throwing. I really worked my counters too, trying to figure out openings in each different sparring partner. I weighed 206 when I got him.

Fight Update

It turns out the guy I was originally scheduled to fight isn't going to be able to make weight. He just fought two weeks ago and weight 240 and doesn't want to try and make 205 by the 30th. I expected him to show up to the weigh ins and not make weight to be honest. The promoter was able to find another guy to fill in right away though. This new guy is in the Navy and is stationed in Virginia Beach. He is an independent and is also 0 - 0. At least this means I won't have to worry about him having the advantage in experience and I will know it will be the same for him as far as not knowing what to expect.

CamKeo

05-04-2009, 06:42 PM

That's good brother... good luck... keep focused!

Is someone going to film the fight? I'm sure you got it covered but Id really like to see it...

Clark_Kent

05-05-2009, 02:17 AM

That's good brother... good luck... keep focused!

Is someone going to film the fight? I'm sure you got it covered but Id really like to see it...

I should get a copy of the fight from the promotion and I am sure at least one of my family or friends will tape it.

I will be posting it up here, don't worry.

Big Sexy J

05-05-2009, 10:36 AM

Good timing for that crossfit workout.

TheStender

05-05-2009, 10:39 AM

Good timing for that crossfit workout.

Agreed.

Every time I read a Crossfit workout it makes me want to go join the only Crossfit place in MN. It's at a martial arts place, but they charge seperately for BJJ, Muay Thai, and Crossfit...

Clark_Kent

05-05-2009, 10:49 AM

Good timing for that crossfit workout.

Thanks.

I was pacing myself on the running portions a bit since it was my first time doing the workout so next time I should be able to do it in about a minute less.

ryan6966

05-05-2009, 11:02 AM

Thanks.

I was pacing myself on the running portions a bit since it was my first time doing the workout so next time I should be able to do it in about a minute less.

do you think crossfit has helped? i'm thinking of trying it at my gym. or at least the daily wokrout on their site seems pretty cool.

Clark_Kent

05-05-2009, 11:06 AM

do you think crossfit has helped? i'm thinking of trying it at my gym. or at least the daily wokrout on their site seems pretty cool.

I definitely think it has. When I first started training MMA, Muay Thai, and BJJ I was just doing my regular weight lifting routines as well. I wasn't able to get in all the workouts I needed and go to all the classes as well, just didn't have the energy or my DOMS from lifting would interfere. I think it has helped my cardio a lot too, I can roll and spar much longer than I could before, granted I am doing more classes too so I was bound to improve my cardio by being on the mat more. Being able to get a workout in in 15 - 25 minutes is nice too. I don't feel I have lost any strength either. If your gym is going to charge you extra I would personally just do the daily workouts on their website on your own. I do it at the gym and not on my own because it is part of my membership and isn't costing me any extra.

Clark_Kent

05-07-2009, 04:17 AM

Crossfitp

Regular Warm Up

Workout

1/4 mile "sprints". I had 2 minutes to run each quarter mile in. Any remaining time before the 2 minutes was my rest period. At 2 minutes I would start the next quarter mile. I ran a total of 8.

Quarter Mile Times

Laps 1 - 4

1:30

Laps 5 - 6

1:45

Lap 7

2:05

Lap 8

1:55

At lap 7 I slowed down significantly and had to go straight into Lap 8 with no rest period. I did manage to drop 10 seconds back off though and got done right at the 16 minutes given for the workout.

I had 20 minutes until BJJ started when I finished so I threw 50 - 75 Switch Kicks on the high tear drop bag. Wasn't really keeping track, just loosening up my hips a bit.

BJJ

For BJJ we covered an inside trip from standing and then went to attacks from the side. We covered the Head and Arm Triangle and a variation of it that you can hit if the have the underhook on you, Coach called it the Armpit Head and Arm Triangle. It was good to hit it and cover the details, especially with the tournament on Saturday.

Open Mat

We started out with 15 minutes of situational rolling, from Side Control. The person in Side Control was trying to submit while the bottom man was trying to escape, sweep, or reguard to at least Half Guard, above the knee. We have two new guys that are bigger than I am and Coach had me start on the bottom with them over and over, regardless of whether I was able to reguard or sweep. One guys is about 225 and the other is abotu 240, both around 6'3". It was definitely good work for me for the tournament as well. I hit the Bump n Run a couple times and then just got some good bumps and enough space to Shrimp back into Guard.

After that I rolled with 2 of our Blues for about 10 minutes a piece. The first one is one of the guys fighting May 30th as well. He is a good gauge for my progress. While he is 160 he is strong as hell and insanely fast. He used to roll circles around me, if that makes sense. He used to always catch me in Guillotines, RNCs, and Collar Chokes but he hasn't submitted me in a month and a half or so and I have gotten close to Kimura'ing, Guillotining, and RNCing him on multiple occasions. We had a good, very fast paced, roll.

After that I went with our most Senior Blue and fought out of some Triangles and Armbar attempts and got to Side Control a couple times. I got shown a new Guard pass on Sunday that is working really well. I get tight to their chest with my head, drop my chest on their thigh/hip and come up on my toes, almost like a plank. With all my weight on the thigh/hip their Closed Guard breaks and I continue applying downward pressure and kind of slither over the leg, leaving me lead leg hooked over the leg I am crossing to keep my second leg from getting trapped in Half Guard. Our roll wasn't as fast as my first one, but it was about 10 times more technical. I avoided getting subbed and managed to improve position so I am chalking it up as a win.

BPP

05-07-2009, 10:30 AM

interesting guard pass...

nice job rollin with the blues lately....you gonna be blue by summer brah?
also UGH @ running

Clark_Kent

05-07-2009, 10:57 AM

interesting guard pass...

nice job rollin with the blues lately....you gonna be blue by summer brah?
also UGH @ running

I think I could possibly be Blue by then. I know our last to guys who got promoted got theirs after winning their last fights with submissions, so I guess it depends on how mine goes down. If I can manage to win my divisions this weekend that should help my case too.

I am not too concerned though. I know where I stand when I roll with the guys so the actual belt doesn't matter to me that much.

And yes, running sucked. But I did well so that boosted my confidence in my cardio even more.

Clark_Kent

05-07-2009, 04:50 PM

Muay thai

For Muay Thai we did our Daily 12 warm up to start with and then worked some combos step by step like we did the other day. I wasn't able to write down the ones we worked to be exact but they were similar to those covered Monday. We worked them with a partner covering each step for a minute, and adding the next on the next minute and so on until we were throwing the whole combo with defenses for the last minute. We did this for three new combos.

MMA

For MMA we covered all of our takedowns, a minute each drilling them, then your partner drilled it, and then we moved on to the next. We did this for about 15 different takedowns. We worked in different set ups as well.

After this we covered a couple Half Guard passes. All started with working to get the Outside underhook on your opponent from the bottom so you can create space. The first we covered brings you out the side where you can get the back. The next you trap their arm if they try to whizzer, hip up and in to them and roll them over ending up on top. The last we covered was Old School, where you tuck yourself down under, reach behind them grab their ankle and grab their thigh on the same leg and pull it to you to tip them and come up on top.

After this we did a 3 minute round being on the bottom of Half Guard trying to sweep, escape, or submit and switched with our partner being on bottom the other 3 minutes. I worked with our guy fighting on Saturday all of practice and got good intensity the whole time which was nice.

ryan6966

05-08-2009, 11:19 PM

sounds like your progressin is really coming along on the ground with being able to hold your own agasint the higher guys.

and sounds like a good crossfit workout.

Clark_Kent

05-09-2009, 04:42 AM

5 minute time limit matches today so I can't really hope to wear anybody down and get a sub so the focus will be on getting the takedown, passing, controlling and if a submission presents itself I am taking it, but not at the risk of getting swept.

Weighing 208 right now.

Clark_Kent

05-09-2009, 06:50 PM

So the tournament didn't go as well as expected. I lost both first round matches by points to guys from the same gym. Every person from their gym was using the same strategy, and their coaches reminded them of it during every match. They either would avoid takedowns for the first 3 or 4 minutes of the match and wait until the last second to get points somehow, or they would get points early and then hold on to a 2 - 0, or 3 - 0 lead. It was really frustrating because I was hoping to actually get some Jiu Jitsu in.

I got there at 8:30 to weigh in and didn't have my No Gi match until 2:30 and didn't have my Gi Match until 6:15. It was a long day, and felt pretty wasted. At least I was able to go hard both matches and not get tired. My conditioning has improved greatly the last 3 weeks and I can tell.

No Gi

QUTr13UPY40

They gave him the takedown out of bounds somehow and not only did he get the points, but I had to start on bottom. The rules meeting was very specific in stating that you had to maintain some type of control for 3 seconds before being awarded takedown points yet he still got points and the position. From there I had to try something to get out and sweep or submit. His 265 pounds definitely made a difference. Once he got on top and placed all his weight on my hips I was pretty much pinned down for good. He ended up winning the whole No Gi portion with the same tactics. Resisting takedowns by going out of bounds and getting one with under a minute left to eek out the win. It was frustrating to watch.

Gi

23RDgyTr2jo

His takedowns with the Gi were much better than mine, but he really began to fade about 2 minutes in. He was easily a solid 230 and strong as hell. I did manage to throw up a last ditch armbar at the end that I was close to locking in but I waited too long and time ran out.

And yes, I can fly.

http://img12.imageshack.us/img12/3292/dsc00279ddw.jpg

At the start of my Gi Match

http://img12.imageshack.us/img12/7278/dsc05578t.jpg

With the Wife after my last match
http://img12.imageshack.us/img12/6907/dsc00323z.jpg

metaphorically

05-10-2009, 03:28 AM

Just watched the no-gi fight
My thoughts:
- You were better and did well with how much he was giving you
- In the first half when he was just avoiding the takedown dropping to guard could have been an option (even though yes, he was a lot better, but a sweep from butterfly guard looked possible)
- I was getting pissed off myself watching you guys get stood up everytime someone went a bit out of the mat (and you were on top most of the times) and then he puts you on the bottom once for something?
- I noticed when he was on top he left a lot of space, although you looked tired could've taken advantage of his sloppiness
- Also right at the end, you prob know this, but be careful with putting your arm against your head > quick arm triangle for him

but yeah you were better. good fight
may look at gi one

(yeah im bored)
edit: watched bits of the gi fight
- Don't hold him down in half guard, it works against you, create space and get back to guard or try some sweeps if you know some from half guard
- The drop to guard at the end was good, ask your instructor about spider guard (if you don't know it), its similar to what you did and works well against white belts
- Was a good attempt at arm bar

CamKeo

05-10-2009, 07:59 AM

Good **** man, looks like the wife is supportive... that's good brother.

Keep working hard, you got your **** together.

Clark_Kent

05-10-2009, 09:50 AM

Thanks for checking out the videos guys. Gi is still very new to me, even though I had been going to classes more regularly. It is really evident on the feet. The Gi match didn't bother me that much though, that guy was just much better, at least on the feet. He really didn't impress me on the ground, even though he threw on an Americana. I was able to get out and back to the feet so his control down there wasn't that great. He also seemed rather frantic at the end when I grabbed his arm. Had I known that I would have, I never thought I would say this, jumped guard much earlier.

Crossfit

Warmup

30 Jumping Jacks
10 Push Ups
10 Squats
10 Situps

x 3

Workout: Angie

100 Pullups
100 Push Ups
100 Squats
100 Situps

For time.

Final Time: 26:17

I split this up into 20 sets of 5 Pull Ups, 5 Push Ups, 5 Squats and halfway through did 50 Situps and did the other 50 Sit Ups at the end. The Pull Ups were what took most of my time. I got through the first 35 or 40 easily, but after that my pace on them slowed greatly. I switched grips every set as well. We have thick bands that some people use to give you a little assistance but I just took the few second between them to do them on my own. That added 5 minutes alone easily, but I did them all unassisted and can feel it.

After Crossfit I threw 75 Switch Kickson the Thai Bag at Full Power, alternating lead and rear leg thrown first.

Weighed 207 afterwards on coach's scale which is much more accurate than my home scale.

Clark_Kent

05-11-2009, 06:12 PM

So my most recent opponent has dropped out of the fight for the 30th. I guess he is getting ready to deploy so he won't have the time to spend to train for the fight.

There is a guy at 185 to fight so I am taking that now. So much for not having to diet/cut. : /

DONJUANPIMPIN

05-11-2009, 07:23 PM

WAR CLARK!! What's that script tattoo say? signature?

Clark_Kent

05-12-2009, 03:49 AM

WAR CLARK!! What's that script tattoo say? signature?

Yeah it is The Flash's real name, Barry Allen, but signed by my little brother.

Clark_Kent

05-12-2009, 05:02 PM

Muay Thai

Started with the Daily 12 warm up.

After that we covered the Push Kick, Round Kick, Side Kick, and Spinning Back Kick.

We then worked them on teh bag, a minute each.

After that we partnered up and did a minute of each kick on the Thai Pads.

We then worked two kick combos on the Thai Pads, a minute each.

We then spent a minute on different two kick combos, also a minute each.

We finished with a minute in the middle of 3 people fighting off multiple attackers with all the kicks we covered. It was fun and definitely a lot of work. Just so you know a push or side kick works well when followed by a spinning back kick to an attacker behind you.

MMA

We worked on take downs off of our striking and off of our opponents striking to start with.

After that we did a minute straight of inside trips, another minute of outside trips, and a final minute of lateral drops. A new partner each time after each takedown, getting as many in as you can in the time.

The last part of practice was a 3 minute round of sparring working for the takedown from the clinch, sparring working for a takedown from detached, and another 3 minute round of sparring working for the takedown against the cage. We had a new partner each round so they were always fresh and the 3 of us preparing for fights were in non-stop.

We did that series of sparring rounds twice for a total of 6 work rounds.

Going after being sick yesterday and today definitely was not the best idea for me. I was fine until part way through the third sparring round when I was paired up with coach who went to work on my against the cage.

The good thing is that I weighed 204 after practice.

I have less than 10 pounds to diet down in 20 days which is easily doable.

Time to eat a little and hit the rack so I can hopefully recover as quick as possible.