26th Nov - ECJJA
FELT DRAINED TODAY! Diet and sleep has been poor since the Madrid Open and there is probably a come-down of sorts, I just noticed I felt gassed but especially my grip died a death quickly. My knee actually feels ok though, still clunking and clicking but no pain.
We did the loop choke from the toreando pass when opponent turtles to try to go to single leg and also the knee slide pass and roll into kimura trap.
We did some guard passing drills and I was out for a lot but a the very end got passed as I was gassed (annoyed about this). Darragh was talking about being the passer - if someone is in sit up guard and you cant get them onto their back - pass low - as they want to get underneath you get rid of the space underneath you.
I did 5 x 5min rounds, grip was gone afterwards.
Friday, 27 November 2015
Wednesday, 25 November 2015
No training today but I just watched this video again, Enrico Cocco v Seph Smith. It looks very similar to the Kimura Trap set up yesterday that we did after the knee slide pass - this one is against a position similar to single leg x. I am just pasting it in here as reminder to try out at some stage...
Tuesday, 24 November 2015
Tue 24th - ECJJA
We did the same drills from last week - DLR to back take, I tried to smoothen the transition where I hook opponents far leg and grab his free leg at the same time.
Then we did 2 techniques -
1. Loop choke from Toreando pass. As you complete Toreando pass and keep chest heavy on opponent (in side control and he tries to come up onto his knees for a single leg) open his jacket and feed lapel to the hand on side that isn't being double legged, other hand loops behind under his armpit behind his head and roll under to set up loop choke - like in the video below
2. Kimura trap from knee slide pass. As above, as you pass, opponent comes up and tries to get single leg - weave (right) arm around and under his arm pit and lock up kimura grip as you roll over his shoulder, get knee inside and go for armbar or take his back.
Very similar movement to the following video...
Did a few rounds - 1 with D, felt like my sit up guard is getting better but he did get my back and I was in trouble fast - got my arm trapped by his legs, need to be tuned in to this happening sooner! Also felt good for 50/50 but need to work on when opponent stands up. Did 2 rounds with Gar, 1st he shut me down in side control, good pressure, although I swept him into his closed guard at the death (was down on points) and second time around I was using my sit up guard again and getting into single leg x frequently. Decent rounds, feel like I am getting sharper - need to work on the 5050 and fine tune things (again, look into when opponent stands and what to do from there)
We did the same drills from last week - DLR to back take, I tried to smoothen the transition where I hook opponents far leg and grab his free leg at the same time.
Then we did 2 techniques -
1. Loop choke from Toreando pass. As you complete Toreando pass and keep chest heavy on opponent (in side control and he tries to come up onto his knees for a single leg) open his jacket and feed lapel to the hand on side that isn't being double legged, other hand loops behind under his armpit behind his head and roll under to set up loop choke - like in the video below
2. Kimura trap from knee slide pass. As above, as you pass, opponent comes up and tries to get single leg - weave (right) arm around and under his arm pit and lock up kimura grip as you roll over his shoulder, get knee inside and go for armbar or take his back.
Very similar movement to the following video...
Did a few rounds - 1 with D, felt like my sit up guard is getting better but he did get my back and I was in trouble fast - got my arm trapped by his legs, need to be tuned in to this happening sooner! Also felt good for 50/50 but need to work on when opponent stands up. Did 2 rounds with Gar, 1st he shut me down in side control, good pressure, although I swept him into his closed guard at the death (was down on points) and second time around I was using my sit up guard again and getting into single leg x frequently. Decent rounds, feel like I am getting sharper - need to work on the 5050 and fine tune things (again, look into when opponent stands and what to do from there)
Monday, 23 November 2015
Sat 21st Nov - Madrid Open 2015
Managed 1st place master 1 medium heavy and bronze in the absolute division, I got caught in a deep armbar so I cut my losses and bailed out on the nogi division (which I somehow ended up 3rd place in). the knee held up ok, clicking and clunking coming out of deep flexion but no real pain. Happy and relieved with the outcome.
I felt relaxed for the most part, a little nervous before the matches but I was able to control my breathing and stay task focused and also managed to tell myself the heavy legs etc. were just an illusion.
Final Medium Heavy...
Quarter Final Absolute division...
I made a silly mistake in the absolute semi final, actually got beaten inside 10 seconds! Just a really stupid mistake when the guy pulled guard, I left my arm out stretched and he took advantage. I was upset as I lost to him in the final last year and was feeling good and looking to redeem myself. Maybe I need to pull my guard first next time and start fast. I probably got too confident and relaxed - I definitely wasn't anxious or nervous, a new departure for me, being over confident!
Definitely feeling the benefits of new team and training partners. I tried to get as much done as possible regarding work, before I left, so that I wouldn't be rushing around and this helped a lot. I kept the food in check and the diet felt good as well, I was happy that I had a lot of the controllables sorted out leading into this.
Managed 1st place master 1 medium heavy and bronze in the absolute division, I got caught in a deep armbar so I cut my losses and bailed out on the nogi division (which I somehow ended up 3rd place in). the knee held up ok, clicking and clunking coming out of deep flexion but no real pain. Happy and relieved with the outcome.
I felt relaxed for the most part, a little nervous before the matches but I was able to control my breathing and stay task focused and also managed to tell myself the heavy legs etc. were just an illusion.
Final Medium Heavy...
Quarter Final Absolute division...
I made a silly mistake in the absolute semi final, actually got beaten inside 10 seconds! Just a really stupid mistake when the guy pulled guard, I left my arm out stretched and he took advantage. I was upset as I lost to him in the final last year and was feeling good and looking to redeem myself. Maybe I need to pull my guard first next time and start fast. I probably got too confident and relaxed - I definitely wasn't anxious or nervous, a new departure for me, being over confident!
Definitely feeling the benefits of new team and training partners. I tried to get as much done as possible regarding work, before I left, so that I wouldn't be rushing around and this helped a lot. I kept the food in check and the diet felt good as well, I was happy that I had a lot of the controllables sorted out leading into this.
Thursday, 19 November 2015
Thu 19th - ECJJA
Enjoyed this session, enjoying bjj generally at the moment, feel like I'm learning every time I'm on the mats.
We did lots of DLR drills - taking the back. -> come up onto elbow (of arm that is on the dlr hook side) grab opponents belt - post outside foot to floor -> this is where I observed Darragh really 'hang' out of opponent as he transitioned to Dlr hook hooking opponents far hip and at same time grabbing that leg so opponent can't back step to defend. Then get second hook in, both hands on opponents belt and sit him down -> get harness FIRST and then hooks.
*If opponent defends (as you grab his belt he stuffs non Dlr leg to go to knee slide pass) -> use inside hook to 'hoosh' him forward, as he steps forward, bring non Dlr leg to his thigh and regain DLR guard -> from here you can got to the back as per first technique. (I noticed that the opponents foot on the Dlr side was off the floor when Darragh was unbalancing opponent)
** Also on the above, Darragh was showing when if you off balance opponent and he drops to his knee (again, on the DLR side, his foot is off the floor) you can underhook the leg which he has the knee on the floor and go to waiter sweep, or x guard or 50/50. (drill this after Madrid Open!)
I had a good roll with D. I managed to get to single leg x and off balance him there by kicking him over me but as he said, after that sweep I just stopped - I need to keep moving forward and attacking. I felt pretty good in defence and playing single leg x. When he began to knee slide pass on his side, I just trapped his leg and held on -> afterwards he was saying I should have come onto my bottom elbow, make space with a frame with my top forearm, move back and bring my top knee inside to regain guard. I was just prolonging the inevitable, need to make space and then reset and play guard again.
* Knee popped a few times - didn't feel sore but Jesse stopped at one stage to ask if I was ok. I could feel it for the rest of the day and the back is very tight this evening...
Enjoyed this session, enjoying bjj generally at the moment, feel like I'm learning every time I'm on the mats.
We did lots of DLR drills - taking the back. -> come up onto elbow (of arm that is on the dlr hook side) grab opponents belt - post outside foot to floor -> this is where I observed Darragh really 'hang' out of opponent as he transitioned to Dlr hook hooking opponents far hip and at same time grabbing that leg so opponent can't back step to defend. Then get second hook in, both hands on opponents belt and sit him down -> get harness FIRST and then hooks.
*If opponent defends (as you grab his belt he stuffs non Dlr leg to go to knee slide pass) -> use inside hook to 'hoosh' him forward, as he steps forward, bring non Dlr leg to his thigh and regain DLR guard -> from here you can got to the back as per first technique. (I noticed that the opponents foot on the Dlr side was off the floor when Darragh was unbalancing opponent)
** Also on the above, Darragh was showing when if you off balance opponent and he drops to his knee (again, on the DLR side, his foot is off the floor) you can underhook the leg which he has the knee on the floor and go to waiter sweep, or x guard or 50/50. (drill this after Madrid Open!)
I had a good roll with D. I managed to get to single leg x and off balance him there by kicking him over me but as he said, after that sweep I just stopped - I need to keep moving forward and attacking. I felt pretty good in defence and playing single leg x. When he began to knee slide pass on his side, I just trapped his leg and held on -> afterwards he was saying I should have come onto my bottom elbow, make space with a frame with my top forearm, move back and bring my top knee inside to regain guard. I was just prolonging the inevitable, need to make space and then reset and play guard again.
* Knee popped a few times - didn't feel sore but Jesse stopped at one stage to ask if I was ok. I could feel it for the rest of the day and the back is very tight this evening...
Wednesday, 18 November 2015
Tuesday, 17 November 2015
Tue 17th - ECJJA
We looked at 2 guard passes against knee shield - weave and squash (?)
A tonne of nuggets in todays session!
First big thing was the footwork when passing - keep the knee on the floor, 'windshield wiper' over opponents bottom leg, he shouldn't be able to stop it.
Pass 1: When going for the leg weave pass make sure to flatten opponents knee shield and then 'sprawl' onto his hip, as you turn hips slightly in the direction his knees are pointing, do the windshield wiper step over this leg - as you pass, push the crown of your head into his shoulder and stretch his leg back with your grip to flatten him out.
As you do this pass, you can hop over his legs to the back.
Even when passing you can do this windshield wiper step to clear the opponents bottom leg, makes guard much easier to pass.
When passing half guard / knee shield, make sure to trap his bottom leg so that he can't regain guard / closed guard. If passing on knees, bring your free leg up into his hip armpit and keep it tight so he can't get his leg out.
Pass 2: If opponent has his knee shield vertical and you can't stuff it, your arm on that side traps his shin and grabs his belt or pants, squash his shin so he can't extend that leg. Other arm grabs opponents pants (be careful of kimura) and stuff this between legs and go for over-under pass.
I was having some success with these passes when rolling. Mentally I felt good rolling today, felt confident passing and I was making sure to try the above passes (getting some success - especially the over under pass, need to practice and drill these a lot!)
Some ideas...
I rolled with D - I avoided spiral armbars but got caught with standard armbar! He was passing on my left side (his favourite side) I need to keep him away more when I am in RDLR guard, I resetted well a couple of times but when he passed I completely capitulated.
Left knee held up ok aside from some clunking noises in deep flexion
Sun 15th
A. Airdyne 5 x 20sec @97%; 3min rest 13/14/12/13/12 cals
B. Battlerope 5 x 20sec @95%; 3min rest
C. Row 10 x 30sec on / off
Sat 14th
A. Barbell Split Squat 3 x 8/8; 2min rest 50kg + chains
B1. GHR 4 x 6
B2. DB Bulgarian Split Squat 3 x 8/8 left leg only 10kg dbs
C1. Knee Raises 2 x 10
C2. Abwheel Rollouts 2 x 10
C3. Russian Twists 2 x 10/10 15kg
C4. KB Side Bends 2 x 10/10 28kg
Friday, 13 November 2015
Fri 13th Nov
SDSC - some hypertrophy work, woke up a little sore this morning (neck and right elbow) so I wanted to do low CNS work in the gym and get the blood flowing...
A1. DB Shoulder Press 3 x 10; 1min rest 22.5,20,20kg dbs
A2. Barbell Curls 3 x 10; 1min rest 32.5kgs
B1. Prone Incline Flys 3 x 10; 1min rest 6kgs
B2. Skullcrushers 3 x 12; 1min rest 20+bar, 25+bar, 25+bar
C1. DB Lat Raise 3 x 10; 1min rest 8kgs
C2. DB Hammer Curls 3 x 10 15kgs
D1. Band Pushdowns x 40,30,25
D2. DB Shrugs 3 x 12; 45kg dbs
Thu 12th - ECJJA
We looked at passing DLR guard - I noticed when Darragh steps over the non DLR leg and gets his hip heavy on opponents shin, the inside of that leg is on the floor, to get hip lower. He said you could also squat onto opponents shin and this may suit me better due to poor flexibility!
The counter to this pass is as soon as the guy steps over yoru foot, use this foot behind his knee to kcik him over you so he steps forward - unlike the video here where he transitions into x-guard, on the bottom you can work straight into the technical stand up sweep
To counter this counter (when you are the guy on top), as the guy is bringing your leg onto his shoulder to go to x-guard, do a 'disco' step right over his head and 'slide' on his thigh into side control and go for the under hook straight away too.
Rollling went so-and-so, 5x5 min rounds. I rolled with Sam and he mauled me pretty much, very heavy mount. I need to be better at passing guard, string passes together - I had a small window to pass when going for the over under pass but he got his foot on my shoulder - need to get lower.
With Darragh I am running into problems when he is doing a knee slide pass versus my weak RDLR - I need to frame more and keep him away from me as he is passing - I must study the Ryan Hall guard stuff more. I'm embedding the below video to remind me to watch it! ...
SDSC - some hypertrophy work, woke up a little sore this morning (neck and right elbow) so I wanted to do low CNS work in the gym and get the blood flowing...
A1. DB Shoulder Press 3 x 10; 1min rest 22.5,20,20kg dbs
A2. Barbell Curls 3 x 10; 1min rest 32.5kgs
B1. Prone Incline Flys 3 x 10; 1min rest 6kgs
B2. Skullcrushers 3 x 12; 1min rest 20+bar, 25+bar, 25+bar
C1. DB Lat Raise 3 x 10; 1min rest 8kgs
C2. DB Hammer Curls 3 x 10 15kgs
D1. Band Pushdowns x 40,30,25
D2. DB Shrugs 3 x 12; 45kg dbs
Thu 12th - ECJJA
We looked at passing DLR guard - I noticed when Darragh steps over the non DLR leg and gets his hip heavy on opponents shin, the inside of that leg is on the floor, to get hip lower. He said you could also squat onto opponents shin and this may suit me better due to poor flexibility!
The counter to this pass is as soon as the guy steps over yoru foot, use this foot behind his knee to kcik him over you so he steps forward - unlike the video here where he transitions into x-guard, on the bottom you can work straight into the technical stand up sweep
To counter this counter (when you are the guy on top), as the guy is bringing your leg onto his shoulder to go to x-guard, do a 'disco' step right over his head and 'slide' on his thigh into side control and go for the under hook straight away too.
Rollling went so-and-so, 5x5 min rounds. I rolled with Sam and he mauled me pretty much, very heavy mount. I need to be better at passing guard, string passes together - I had a small window to pass when going for the over under pass but he got his foot on my shoulder - need to get lower.
With Darragh I am running into problems when he is doing a knee slide pass versus my weak RDLR - I need to frame more and keep him away from me as he is passing - I must study the Ryan Hall guard stuff more. I'm embedding the below video to remind me to watch it! ...
Tuesday, 10 November 2015
Tue 10th Nov
ECJJA. Did some guard passing drills - basic stuff from DLR (stuff I need to work on!). Then we did 3 x 5min round of guard passing drills which was tough and then 5x5min rounds.
I felt like I was getting better in the rounds but Tom from Fergal's bashed me - I was annoyed as I was just 'off' and too passive. He got shin on shin and kept getting me into single leg x. He would go straight for toe holds from here an put the pressure on - something I need to do but also need to stop the shin on shin a hell of a lot earlier. Same when he mounted me, I basically gave up! I didn't get too bogged down by it afterwards as I am still only getting back into it but I need to be more aggressive, even when tired!
* Knee was clicking and clunking a bit but no real pain going on. Felt a little slow in a few scrambles but that is 2 days of hard rounds and it hasn't gotten worse.
Mon 9th Nov
Trained at East Coast Bray. Did some drills with Adam and then a couple of roudns (3 x 6mins)
Got a good roll under single leg x sweep on Adam and just felt a good low in those rolls. Rolled with Darragh and he put the heat on, it was good, afterwards he said he felt my defence was getting stronger and that I am improving in ways that I probably amn't aware of.
* Afterwards my knee felt a bit off - at the gym in the evening I stepped over something and there was a big 'clunk', it was a bit unnerving but no pain. I stretched a bit when I got home that evening.
ECJJA. Did some guard passing drills - basic stuff from DLR (stuff I need to work on!). Then we did 3 x 5min round of guard passing drills which was tough and then 5x5min rounds.
I felt like I was getting better in the rounds but Tom from Fergal's bashed me - I was annoyed as I was just 'off' and too passive. He got shin on shin and kept getting me into single leg x. He would go straight for toe holds from here an put the pressure on - something I need to do but also need to stop the shin on shin a hell of a lot earlier. Same when he mounted me, I basically gave up! I didn't get too bogged down by it afterwards as I am still only getting back into it but I need to be more aggressive, even when tired!
* Knee was clicking and clunking a bit but no real pain going on. Felt a little slow in a few scrambles but that is 2 days of hard rounds and it hasn't gotten worse.
Mon 9th Nov
Trained at East Coast Bray. Did some drills with Adam and then a couple of roudns (3 x 6mins)
Got a good roll under single leg x sweep on Adam and just felt a good low in those rolls. Rolled with Darragh and he put the heat on, it was good, afterwards he said he felt my defence was getting stronger and that I am improving in ways that I probably amn't aware of.
* Afterwards my knee felt a bit off - at the gym in the evening I stepped over something and there was a big 'clunk', it was a bit unnerving but no pain. I stretched a bit when I got home that evening.
Sunday, 8 November 2015
Sun 8th Nov
A. Airdyne 5 x 20sec; 3:40rest @95%
14/13/13/11/13cals
B. Battle Rope 5 x 20sec; 3:40rest @90%
C. Row 8 x 30sec; 30sec rest @80%
144/141/141/140/142/146/142/143
D. Wrist flexion / extension 3 x 10/10
Sat 7th Nov
warmup/prehab: glute walks, band hip extensions
A. Barbell Split Squats (w. chains) 4 x 8/8; 2min rest 50kg+chains
B1. GHR 4 x 6
B2. Bulgarian Split Squat 3 x 8 (left leg only) 10kg dbs
C1. Knee Raises 2 x 10
C2. AB Wheel Rollouts 2 x 10
C3. Plate Russian Twists 2 x 10/10 15kg plate
C4. KB Sidebends 2 x 10/10 28kg kb
D. DB Incline Curls 3 x 10; 90sec rest 15kg dbs
A. Airdyne 5 x 20sec; 3:40rest @95%
14/13/13/11/13cals
B. Battle Rope 5 x 20sec; 3:40rest @90%
C. Row 8 x 30sec; 30sec rest @80%
144/141/141/140/142/146/142/143
D. Wrist flexion / extension 3 x 10/10
Sat 7th Nov
warmup/prehab: glute walks, band hip extensions
A. Barbell Split Squats (w. chains) 4 x 8/8; 2min rest 50kg+chains
B1. GHR 4 x 6
B2. Bulgarian Split Squat 3 x 8 (left leg only) 10kg dbs
C1. Knee Raises 2 x 10
C2. AB Wheel Rollouts 2 x 10
C3. Plate Russian Twists 2 x 10/10 15kg plate
C4. KB Sidebends 2 x 10/10 28kg kb
D. DB Incline Curls 3 x 10; 90sec rest 15kg dbs
Saturday, 7 November 2015
Fri 6th Nov
pretty much a beach muscle session, tired today so I didn't get a lot done!
A1. DB Press 3 x 10; 20kg dbs
A2. Barbell Curls 3 x 10 32.5kg
B1. Skullcrushers 3 x 10 30kg+ezbar
B2. Lat Raise 3 x 10; 8kg dbs
C1. Band Pushdowns 3 x 25
C2. DB Hammer Curls 3 x 10; 17.5, 17.5, 15kg dbs
Thu 5th ECJJA
Worked on mount attacks - mounted triangles. Did 3 7 min rounds - knee felt OK. I am getting some of my timing back but need to be more 'energetic' rolling, passing guard - string attacks together.
Need to re-jog my memory on 5050 attacks when opponent stands up (obviously make sure he doesn't stand up first!)
* Went to Alex after East Coast. He worked on the inside of my left thigh / vmo and then did acupuncture. He is happy with my range, reckons the mcl is '90% there'. Feels Madrid is maybe a little premature but still a good test to see where I'm at. I will go back to him the week before hand.
pretty much a beach muscle session, tired today so I didn't get a lot done!
A1. DB Press 3 x 10; 20kg dbs
A2. Barbell Curls 3 x 10 32.5kg
B1. Skullcrushers 3 x 10 30kg+ezbar
B2. Lat Raise 3 x 10; 8kg dbs
C1. Band Pushdowns 3 x 25
C2. DB Hammer Curls 3 x 10; 17.5, 17.5, 15kg dbs
Thu 5th ECJJA
Worked on mount attacks - mounted triangles. Did 3 7 min rounds - knee felt OK. I am getting some of my timing back but need to be more 'energetic' rolling, passing guard - string attacks together.
Need to re-jog my memory on 5050 attacks when opponent stands up (obviously make sure he doesn't stand up first!)
* Went to Alex after East Coast. He worked on the inside of my left thigh / vmo and then did acupuncture. He is happy with my range, reckons the mcl is '90% there'. Feels Madrid is maybe a little premature but still a good test to see where I'm at. I will go back to him the week before hand.
Tuesday, 3 November 2015
ECJJA
Did mount attack drills, nice details - trying to work on counterbalancing my weight away from my 'trapped' / choking arm. As Darragh said, in context mount drills are 'easy' to defend, the guy on bottom is full of energy, in a real round there are steps to get there, he is tired, demoralised, being dominated, he is easier to beat. It is hard to replicate this in drilling.
Having said that (!) Darragh caught me with a couple of nice spiral armbars from mount, as I was defending, he would attack the other arm, really nice stuff. Constantly stringing attacks together.
I had 3 7min rounds, felt tired today, didn't eat much before hand, maybe it was this. I was having a lot of success with the crosscollar / DLR grip I saw on the below breakdown recently and was able to get to single leg x and even get the ankle pick (nearly fell into a triangle though!!) Gonna work on this guard more.
* left knee felt a bit tender afterwards, I had to rush into work so I didn't get a chance to ice it, I'll stretch and ice and try to get to bed early.
Having said that (!) Darragh caught me with a couple of nice spiral armbars from mount, as I was defending, he would attack the other arm, really nice stuff. Constantly stringing attacks together.
I had 3 7min rounds, felt tired today, didn't eat much before hand, maybe it was this. I was having a lot of success with the crosscollar / DLR grip I saw on the below breakdown recently and was able to get to single leg x and even get the ankle pick (nearly fell into a triangle though!!) Gonna work on this guard more.
* left knee felt a bit tender afterwards, I had to rush into work so I didn't get a chance to ice it, I'll stretch and ice and try to get to bed early.
Monday, 2 November 2015
Anaerobic Alactic Endurance :(
I have Madrid in mind so this needs to be done...
A. Airdyne 5 x 20sec @95%+ ; 3:40rest 14/13/13/13/12 cals
*5min rest*
B. Airdyne 5 x 20sec @95%+ ; 3:40rest 12/12/12/12/13 cals
*5min rest*
I found that walking around during my recovery made my legs hurt less than just sitting down. Left shoulder felt a bit 'impinged' - keep an eye on this!
A. Airdyne 5 x 20sec @95%+ ; 3:40rest 14/13/13/13/12 cals
*5min rest*
B. Airdyne 5 x 20sec @95%+ ; 3:40rest 12/12/12/12/13 cals
*5min rest*
I found that walking around during my recovery made my legs hurt less than just sitting down. Left shoulder felt a bit 'impinged' - keep an eye on this!
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