[blandy]

After a lovely break over christmas training started up again this week. A little background, I have been training BJJ for close to two years now, I do my conditioning at home due to cost. I currently have a sandbag, a few medicine balls, dumbells, skipping rope and just picked up a second hand rower between me and my girlfriend from ebay. There is also a park near by for out door training.

I competed for the first towards the end of last year ina sub wrestling comp and took third in my weight class. My imediate training goals are preparing for a couple of competitions, Urban Gorillaz Grappling Challenge Northern Open on March12th and The Gracie Invitational on May6th

I plan to start adding some judo/wrestling sessions to my trainig as well however that depends on money and if I can find a new job. As for my conditioning I really want to concentrate on leaning up a bit, together with improving my "mat cardio". Combining this with having good "mat strength" and not having a lot of weight to use I am going to concentrate mainly on condition at the expense of max effort lifting. A couple of ideas I want to use are Alwyn Cosgrove's ****bolic Power Training for MMA, Crossfit, Tabata intervals and some of the stuff I've got from Intocomcat's newsletter

[blandy]

Tuesday 3rd January

Conditioning

crossfit style warm up
warrior stretch 20 seconds each side
push upsx10
sandbag rows x10
squatsx10
situpsx10

repeated for 2 rounds

Complex training

Deadlift x 6
Romanian Deadlift x 6
Bent Over Row x 6
Power Clean x 6
Front Squat x 6
Push Press x6

with a 32kg sandbag, repeated for 2 rounds

rowing machine - 10 minutes
want to get some LSD style training in before I start doing intervals

messed around with some medicine ball ab work for a bit at the end

[blandy]

Wednesday 4th Jan

BJJ class

Started the class off with a jog round to warm up a bit, then into some slow rolling then back to some ab work. Did some neck clinch work before moving on to getting double underhooks and tripping for the take down. Free rolling at the end of class, finaly managed to submit some one with an omoplatta, rather than them rolling out of it and it working as a sweep. I've been trying for this sub quite a lot in recent classes so pleased with this.

[blandy]

6th January

Conidtioning

20 minutes on a rowing machine

nothing fancy just getting some exercise in between shifts at work. Tried doing a few sprints to see what this cheapo rowing machine will be like for interval training, not pretty but think I should be able to manage

[blandy]

Sunday 8thJanuary

Conditioning

crossfit style warm up
warrior stretch 20 seconds each side
push upsx10
sandbag rows x10
squatsx10
situpsx10

repeated for 2 rounds

Complex training

Deadlift x 6
Romanian Deadlift x 6
Bent Over Row x 6
Power Clean x 6
Front Squat x 6
Push Press x6

with a 32kg sandbag, repeated for 2 rounds

rowing machine - 10 minutes

the complex training felt a lot easier today, will bump it up to 3 rounds next week.

Start a new job tomorrow should be able to add an extra class after I get payed for the first time at the end of the month.

[blandy]

Monday 9th January

BJJ class

went through a RNC for some of the newer students and how to escape, roll to side their choking arm is pointing, one hand defends sub other pulls off one of their hooks, turn and escape to side control/top hlaf guard/in their guard. Rolled for about 20 minutes at the end.

[blandy]

Tuesday 10th January

Conditioning

crossfit style warm up
warrior stretch 20 seconds each side
push upsx10
sandbag rows x10
squatsx10
situpsx10

repeated for 3 rounds

Complex training

Deadlift x 6
Romanian Deadlift x 6
Bent Over Row x 6
Power Clean x 6
Front Squat x 6
Push Press x6

with a 32kg sandbag, repeated for 3 rounds

messed about with some medicine ball ab work at the end

[blandy]

wednesday 11th January

BJJ class

nice bit of slow easy rolling to warmup, then on the running round the mat droping down to our hands and knees for a bit. Covered the mechanics of a kneebar from stepping over froma open guard. Then did three rounds of 15 thai kicks each leg, 15 kness eachside, 15 elbows each side, 10 straight punchs, fall back to "guard" and 10 straight punchs up, then sweep your pad holder so you mounted and 10 straight punches down. Rest between rounds was until the last guy ahd finished then straight into the next round. Swapped over and held the pad for my partner. Then covered the mechanics of a heel hook before 15 minutes free rolling at the end.

[blandy]

Monday 16th January

BJJ class

worked on take downs, a trip, hip toss and belly to belly suplex. Sparred standing for 20 minutes at the end. Just wrestling basically, no ground work.

[blandy]

Tuesday 17th January

Conditioning

crossfit style warm up
warrior stretch 20 seconds each side
push upsx10
sandbag rows x10
squatsx10
situpsx10

repeated for 3 rounds

Complex training

Deadlift x 6
Romanian Deadlift x 6
Bent Over Row x 6
Power Clean x 6
Front Squat x 6
Push Press x6

with a 32kg sandbag, repeated for 3 rounds. 1 minute 30 between rounds

10 rotational lunges with 7kg medicine ball
10knee hugs
10 explosive bench press with 7kg medicine ball ( layed on back and throw ball 6-8 feet in the air)

1 minute between these exercises