[Team Dragonfire]

Sunday, February 11th, 2007

Lifting:


5x Medicine Ball Pushup Routine (150 total):

• 10x Left Hand on Ball
• 10x Right Hand on Ball
• 10x Both Hands on Ball (These were really hard, showing me how much chest strength I have lost)

60xDips

5/5x Incline 1-handed pushups (I eventually want to be able to do a 1-handed pushup)

Lower Back exercises:
50x Bird Dog (on all fours, life opposite arm and leg as high as possible, tensing all back muscles)
50x Bridges

Stretching:
Hamstring
Stretch Over Hip
Feet Over Head (These were perfect as my back has been really tight lately)

[neodragon]

Originally Posted by Team Dragonfire

Saturday, February 11th, 2007

Jiu-Jitsu (nogi):

Kimura / positioning:
Guard pass to scarf -
scarf to side mount kimura -
stepping over head kimura -
kimura to armbar -

Rolling:

Rolled with Marshall, Brian (twice), and another new guy. Did fairly well but didn't tap Brian until the end of the 5 min. round with a side choke. I'm noticing myself a lot more knowing what to do. No longer am I stopping to think about what to do in every position. I believe that the way we practice technique is responsible for this (chaining together movements.. see above)


TOTAL FIGHT CHALLENGE recap:

Juan: Fought a really tough kid who dropped him real fast. Juan had a tight kneebar and almost an ankle lock but lost it. After a very scary minute or so of Juan and his opponent swinging at eachother half-dazed, Juan started landing clean shots and eventually TKO'd his opponent for the win.

Eddie: Fought Dan Swift who has OK jiu-jitsu but horrible takedowns. Eddie just kept it on the feet stuffing takedowns and forcing Dan to attempt takedown after takedown. Eddie won via unanimous decision.

Miguel: Fought a crazy kung fu/karate guy who used axe kicks and a side stance. Despite having his opponent in a TON of submissions, pupping his elbow 3-4 times (armbars) and almost choking him out (RNC and triangles), Miguel won via triangle in the 3rd round.


Great to see all of the guys from my gym so dominant.

One of the guys from my old gym was in that one (Dan Hornbuckle). Sounded like some great fights.

[tstolt]

Keep up the training man, at this rate I'll be surprised if you don't make your goals.

[Team Dragonfire]

Originally Posted by neodragon

One of the guys from my old gym was in that one (Dan Hornbuckle). Sounded like some great fights.

THE HANDLER!! dan's one of the coolest guys i've met in mma... if you haven't seen his fight entrance, you really should. he triangled his opponent incredibly fast.

[Team Dragonfire]

Monday, February 12th, 2006


Jiu-Jitsu (Gi):

Did an awesome bunch of warmups today including sprawls and pushups. Exactly what my chest needed after the other day and I'm glad we went over sprawls (read on.)

• Guard Pass - From standing, hold opponents heels with monkey grip. Pop them up as you crescent kick your right leg and kick over both of theirs. As opponent rolls to side from the kick, slide into them (think, sliding into home plate). Make sure to PIN opponent's cross side arm down so they cannot roll into you. From there, establish scarf and move into strong side position.
• Guard Pass Defense - after partner crescent kicks over legs and attempts to hip into you, get underhooks and immediately roll into him to your knees. Continue forward pressure until opponent falls over, reversing the position.

Rolling / King of the Hill:

• Rolled with Ken, Stewart, Gene, and Brian all for 5 min. ea.

King of the Hill - One person started on their back with another on mount. The goal was to buck them off of mount (using technique from earlier). If the bottom person was able to get guard or buck off mount, they stayed in the middle. I was the first in and got through 2 people until Juan mounted me and, for the rest of the time, nobody was able to beat Juan.



Conditioning / Takedowns:

• 100/100 chest passes with a partner (15lb. medicine ball)
• 50 core twists (15lb. medicine ball)

• 3min. takedowns only with Stewart
• 3min. takedowns with Brian
• These were exceptionally brutal. I haven't been pushed that hard in a long time. But, on the plus side, I feel REALLY good about my arm drags and my greco throws. I need to keep watching my Takedown DVDs (James Thompson style) for ideas because they seem to work well in class. On a side note, my double leg is garbage unless I go for it from the clinch.

[Team Dragonfire]

Tuesday, February 13th, 2007

Jiu-Jitsu (nogi):

• Guard Pass - when in guard, place hands on neck / biceps and pop up to feet. From feet, place knees behind butt and drop to one knee. While arching back like a cat, use knee to pry legs apart. Once guard is open, use one of the passes we've been working on lately
• Guard Pass to kneebar - Knee through the middle to opposite side. Move elg all the way through while hooking leg. Pinch knees together hard controling opponent's body and extend hips.
• Baiting Kimura to taking back - When in opponent's half guard, bait them to go for Kimura. Once opponent moves for Kimura, roll with it down to your side (crushing Kimura), and pull their arm behind their back. Throw hook over their body and pin their arm behind their back. This leaves you only fighting one hand while trying for choke.

Rolling:

Rolled with a 14 year old kid who hasn't been coming too long (really got to work on technique.. mainly the north/south - kimura/armbar/leg choke option). Also rolled with Mike and Stewart. Was tapped by both of them, but I'm starting to feel more and more confident in my guard passes and technique.

[Team Dragonfire]

Wednesday, February 14th, 2007

AM

Rolling:

Rolled with Gene and two other guys from the AM kickboxing class. One of them was large and muscular and the other was super flexible. I was able to sweep and pass guard and mount the larger guy, but had more trouble with the other guy. He kept going for neck cranks and leglocks. The neck cranks were lame to go for as they didn't hurt enough to tap, just annoying. I'm not really good at defending heel hooks yet so he got the first one, but not again. Rolling with Gene, I was about to get the north/south position we have been working on forever and go for the kimura/armbar option.

PM

Lifting:

[Team Dragonfire]

Thursday, February 15th, 2007

Warmup: We are doing a ridiculous amount of sprawling for warmups lately and I love it.

Jiu-Jitsu (nogi):

Went over the same stuff we did on Tuesday when there was only 4 of us. Miguel really wanted to work with us on ankle locks because we never really do them in class. We are not allowed to do leglocks except if we are sparring with guys getting ready for fights, but because of the UFC they are becoming incredibly popular and Miguel thought it'd make us much more well rounded.

• Guard Pass - when in guard, place hands on neck / biceps and pop up to feet. From feet, place knees behind butt and drop to one knee. While arching back like a cat, use knee to pry legs apart. Once guard is open, use one of the passes we've been working on lately
• Guard Pass to kneebar - Knee through the middle to opposite side. Move leg all the way through while hooking leg. Pinch knees together hard controling opponent's body and extend hips.
• Turn the wheel ankle lock - From open guard fall straight back with opponent's leg / ankle overhooked. Throw same side leg over the submission leg and under OP's opposite leg to lock them down. From there, push opponent's foot out to the side and figure-4 hands over it. Trying to bring opponent's toes to their heel and their foot to their other foot. From here you also have a kneebar (if they roll), heel hooks on both sides, and a straight ankle lock.

Rolling:

Rolled with Miguel and Manny for about 5 minutes each. Very light night for rolling but, as always, I really learning a LOT from rolling with Miguel and I was able to submit Manny with the north/south kimura/armbar. It's becoming my favored move.

[Team Dragonfire]

Friday, February 16th, 2007

Hopefully getting my bench today so some fun lifting will follow. I'll finally start using decent weight (bench coming with 100lbs. worth of plates).


**ALSO, I updated my lifting goals on the first page.**

Lifting:

• Bench Press 5x5 (115, 155, 160, 160, 165)
• Dumbell Skullcrushers (8x25s, 6x35s, 6x35s)
• Dumbell Flat Bench Press (12x50s, 10x55s, 8x60s)
• Tricep Bench Dips (3x25)

[Team Dragonfire]

Saturday, February 17th, 2007

Jiu-Jitsu (nogi):

Rolling:

Still trying to remember what we did.... it'll come to me haha.