Randy Couture's Grappling Circuit
Here is a barbell circuit that is used by Randy Couture & Team Quest.
AI. BB Bent Over Rows
AII. BB Upright Rows
AIII. BB Front Press
AIV. BB Good Mornings
AV. BB Split Squats
AVI. BB Squat & Push Press
AVII. BB Romanian Deadlift and Shrug
Perform all of the exercises in this complex back to back without rest from AI. to AVII. for 10 reps each exercise for six sets or cycles with a short rest period between each set.
Use a light but challenging enough weight to be able to complete the complex. First start with a 45lb barbell and see how you do. Add weight on a weekly basis while keeping good form and a quick pace.
Also experiment with this complex with dumbbells too.
If you have any questions on how to perform the above exercises properly, the search engine at http://www.t-nation.com/ has allot of great descriptions of virtually any exercise.
Friday, June 09, 2006
Thursday, June 08, 2006
Q & A - What type of strength and conditioning training do you recommend?
----------------- Original Message -----------------
From: Donny
Date: Jun 6, 2006 9:33 PM
Okay here is my question of the day...I train jiu-jitsu 5 times a week for an hour and half.... I strike 5 to 6 times a week for an hour and half....what type of strength and conditioning training do you recommend
MMATrainer:
Good question. As much as you train, you have to be careful about overtraining. Especially considering it looks like you train over 16 hours weekly. I wouldn't recommend training more than 20 hours a week though.
Because of this, any type of strength and conditioning program should be quick, effective and efficient, so you could continue to train hard in your chosen sport and not burn yourself out too quickly.
First off, if you are performing a typical bodybuilders bodypart split routine. STOP! You are not training to be a bodybuilder and that type of training will be very counter productive to you goals.
Since the demands of MMA training is far more varied than training for a bodybuilding competition, you want to focus more on movement patterns and sport-specific training that will hit the energy system demands along with increasing your power, agility and flexibility necessary in MMA.
Some of my favorite training methods that I use with my clients, layperson and fighter alike, is Lactic Acid Threshold training, calisthenics, power/plyometric training and various complexes including Olympic and powerlifts. I also use a whole host of implements, including barbells dumbbells, kettlebells, medicine balls, stability balls, sledge hammers, rings, BJJ kimonos, and power sleds, to name a few.
To start with, lets look at the energy demands for a MMA or Grappling competitions. Most bouts last anywhere from 5 to 10 minutes, such as Japans Pride Fighting Championships. So one of the first things I would do is to tailor your training with this in mind.
For an example of metabolic conditioning training, read my previous post/article about the Treadmill & Med Ball Ab Circuit. Something like that would be perfect for the above mentioned goal. Just make sure you keep going for a period for time that is comparable to your bout time, from 5 to 10 minutes straight.
A good complex for strength, speed and endurance is Randy Couture's Grappling Circuit, which I will be telling you about soon, so look out for my article about it.
I hope this help get you started on the right track for now. There is so much more to get into that whole volumes could be written on this complex subject. So keep checking back to my blog at http:// MMA-Trainer.blogspot.com/ for more training protocols specific to the world of MMA, grappling and combat sports.
----------------- Original Message -----------------
From: Donny
Date: Jun 6, 2006 9:33 PM
Okay here is my question of the day...I train jiu-jitsu 5 times a week for an hour and half.... I strike 5 to 6 times a week for an hour and half....what type of strength and conditioning training do you recommend
MMATrainer:
Good question. As much as you train, you have to be careful about overtraining. Especially considering it looks like you train over 16 hours weekly. I wouldn't recommend training more than 20 hours a week though.
Because of this, any type of strength and conditioning program should be quick, effective and efficient, so you could continue to train hard in your chosen sport and not burn yourself out too quickly.
First off, if you are performing a typical bodybuilders bodypart split routine. STOP! You are not training to be a bodybuilder and that type of training will be very counter productive to you goals.
Since the demands of MMA training is far more varied than training for a bodybuilding competition, you want to focus more on movement patterns and sport-specific training that will hit the energy system demands along with increasing your power, agility and flexibility necessary in MMA.
Some of my favorite training methods that I use with my clients, layperson and fighter alike, is Lactic Acid Threshold training, calisthenics, power/plyometric training and various complexes including Olympic and powerlifts. I also use a whole host of implements, including barbells dumbbells, kettlebells, medicine balls, stability balls, sledge hammers, rings, BJJ kimonos, and power sleds, to name a few.
To start with, lets look at the energy demands for a MMA or Grappling competitions. Most bouts last anywhere from 5 to 10 minutes, such as Japans Pride Fighting Championships. So one of the first things I would do is to tailor your training with this in mind.
For an example of metabolic conditioning training, read my previous post/article about the Treadmill & Med Ball Ab Circuit. Something like that would be perfect for the above mentioned goal. Just make sure you keep going for a period for time that is comparable to your bout time, from 5 to 10 minutes straight.
A good complex for strength, speed and endurance is Randy Couture's Grappling Circuit, which I will be telling you about soon, so look out for my article about it.
I hope this help get you started on the right track for now. There is so much more to get into that whole volumes could be written on this complex subject. So keep checking back to my blog at http:// MMA-Trainer.blogspot.com/ for more training protocols specific to the world of MMA, grappling and combat sports.
Sunday, June 04, 2006
Q & A - I am having problems with...
----------------- Original Message -----------------
From: Polish Powerhouse
Date: Jun 4, 2006 7:08 PM
thanks for the request..
Nice dogs by the way..
I just started BJJ..
Maybe you can help me.. I am having trouble when i do get a side mount i am having problems with trying to think of a move in my head..Is it because i am brand new and will this all come to my head as i do it more? I did learn after my first 4mins not to go to fast and to hard..lol i nearly burnt myself out after 45secs. right now i am learning arm bars. Would u recommend any books to help me learn more about BJJ? any advice is very welcomed..I am being taught by Marco Alvan.
Donnie Swider
________________
Cool and Thanks.
Here's some answers:
1Q) I am having trouble when I do get a side mount I am having problems with trying to think of a move in my head..Is it because I am brand new and will this all come to my head as I do it more?
1A) yea, it's completely foreign to our bipedal tendencies, and because it so new to you, things will be confusing at first. Best thing to do is to go into your training with a game plan.
Decide before you roll on which submission you will attempt in your chosen position, in this case, the side mount.
While all submissions depend on you opponents position, arm and leg placement and energy/forces he is giving you, the submission you chose may not be the best one. Don't abandon the chosen submission. Keep your position, set him up or force him to make a mistake so you could apply the chosen submission.
2Q) I did learn after my first 4mins not to go to fast and to hard..lol I nearly burnt myself out after 45secs.
2A) Check out my blog on MMA conditioning @ http://mma-trainer.blogspot.com/. click on archives for more posts. And RELAX.
3Q) Would u recommend any books to help me learn more about BJJ?
3A) I personally love the any of the titles from the Brazilian Jiu-Jitsu Series, published by Invisible Cities Press. Videos are great too, though you have to be carefu,l cause they are allot of crappy ones out there.
Take your time and use them for reference to review techniques. For the books, check out half.com, overstock.com or amazon.com, cause these sites normally allow you to get them at a much better discount than at bricks and mortar store.
Let me know how things work out...
----------------- Original Message -----------------
From: Polish Powerhouse
Date: Jun 4, 2006 7:08 PM
thanks for the request..
Nice dogs by the way..
I just started BJJ..
Maybe you can help me.. I am having trouble when i do get a side mount i am having problems with trying to think of a move in my head..Is it because i am brand new and will this all come to my head as i do it more? I did learn after my first 4mins not to go to fast and to hard..lol i nearly burnt myself out after 45secs. right now i am learning arm bars. Would u recommend any books to help me learn more about BJJ? any advice is very welcomed..I am being taught by Marco Alvan.
Donnie Swider
________________
Cool and Thanks.
Here's some answers:
1Q) I am having trouble when I do get a side mount I am having problems with trying to think of a move in my head..Is it because I am brand new and will this all come to my head as I do it more?
1A) yea, it's completely foreign to our bipedal tendencies, and because it so new to you, things will be confusing at first. Best thing to do is to go into your training with a game plan.
Decide before you roll on which submission you will attempt in your chosen position, in this case, the side mount.
While all submissions depend on you opponents position, arm and leg placement and energy/forces he is giving you, the submission you chose may not be the best one. Don't abandon the chosen submission. Keep your position, set him up or force him to make a mistake so you could apply the chosen submission.
2Q) I did learn after my first 4mins not to go to fast and to hard..lol I nearly burnt myself out after 45secs.
2A) Check out my blog on MMA conditioning @ http://mma-trainer.blogspot.com/. click on archives for more posts. And RELAX.
3Q) Would u recommend any books to help me learn more about BJJ?
3A) I personally love the any of the titles from the Brazilian Jiu-Jitsu Series, published by Invisible Cities Press. Videos are great too, though you have to be carefu,l cause they are allot of crappy ones out there.
Take your time and use them for reference to review techniques. For the books, check out half.com, overstock.com or amazon.com, cause these sites normally allow you to get them at a much better discount than at bricks and mortar store.
Let me know how things work out...
The next time you want to do "cardio" try this TM & Med Ball Protocol.
Treadmill & Med Ball Ab Circuit
This one was taught to me by Martin Rooney.
The next time you want to do "cardio" (I'll tell you my feeling on aerobics and cardio and why almost everyone is doing it wrong!) try this TM & Med Ball Protocol.
Take a medium weighted medicine ball, about 8-12 lbs and set it by your treadmill.
Set the treadmill to the highest incline angle and at a good speed that you can handle a 30 second sprint.
Perform the 30 second sprint on the treadmill and quickly switch to any Ab/Core Exercise with the Medicine Ball you could think of for one minute then immediately jump back on to the treadmill and perform the next sprint. Keep switching between the two without any rest.
Do this from 5 to 15 Rounds.
Let me know how you do with this!
Treadmill & Med Ball Ab Circuit
This one was taught to me by Martin Rooney.
The next time you want to do "cardio" (I'll tell you my feeling on aerobics and cardio and why almost everyone is doing it wrong!) try this TM & Med Ball Protocol.
Take a medium weighted medicine ball, about 8-12 lbs and set it by your treadmill.
Set the treadmill to the highest incline angle and at a good speed that you can handle a 30 second sprint.
Perform the 30 second sprint on the treadmill and quickly switch to any Ab/Core Exercise with the Medicine Ball you could think of for one minute then immediately jump back on to the treadmill and perform the next sprint. Keep switching between the two without any rest.
Do this from 5 to 15 Rounds.
Let me know how you do with this!
RESULTS! --- REAL FIGHTING CHAMPIONSHIP (RFC) PICKS AND PREDICTIONS
ALL of the fights were fast and fantastic! Check out Catch 47 in Tampa or order the DVD from www.RealFightingChampionships.com. It should be avail in the next 3 weeks!
@ 155 LBS
Steve Pomeroy - Brooksville, FL Team Revelation vs. Gidano Marcigano - Tampa, FL Team Tiburon
Gidano Marcigano - 4:40, 1st Round, Choke
@ 140 LBS
J. Lee - Winterhaven, FL Tigers World vs. Jonathan Rodriguez - Tampa, FL Team Ruthless Intentions
J. LEE - 2:14, 1st Round, Armbar
@155 LBS
Alan Berubie - Tampa, FL Gracie Tampa vs. Eric Ryan - Brooksville, FL Team Revelation
ALAN BERUBIE - 3:20, 1st Round, Gillotine
@145 LBS
Chris Holder - Clearwater, FL High Performace / World Class vs. Tim Honeycutt Orlando, FL
Self Trained
CHRIS HOLDER - 1:19, 1st Round, TKO, Ground & Pound
@185
Danny Ruiz - Orlando, FL High Performance / World Class vs. Jeb Johns - Lake City, FL Viper's Pit
DANNY RUIZ - 3:42, 1st Round, Rear Naked Choke
HVYWT
John Schall - Tampa, FL High Performance / World Class vs. Tim Sloan - Lake City, FL
Viper's Pit
JOHN SHALL - 2:23, 1st Round, TKO
@205 LBS
Andrew Parker - Tampa, FL Gracie Tampa vs. Tim Atkinson - Lake City, FL Wrestling
ANDREW PARKER - 55 Sec., 1st Round, KO, Flying Knee
@145 LBS
Daniel Castillo - Winterhaven, FL Tiger's World vs. Calvin Martin - Englewood, FL Marcio Simas
DANIIEL CASTILLO - 54 Sec., 1st Round, Armbar - This was after being pounded for the first 52 seconds!!!
HVYWT
Chris Baten - Tampa, FL High Performance / World Class vs. William "God's Gift" Tarpley -Tampa, FL Umab Survivor
CHRIS BATEN - 2nd Round, TKO
@170 LBS
Rene Kronvold - Salt Lake City, UT High Performance/ World Class Elite Performance vs. Patrick Mikesz - Orlando, FL Speakeasy
RENE KRONVOLD - 1st Round, KO, by a Lighting Fast Overhand Right!
@155 LBS
James Edson Berto - Winterhaven, FL Tiger's World vs. Brandon McConky - Salt Lake City, UT Elite Performance
JAMES EDSON BERTO - TKO, after he hit Mc Conky with 15 or more leg kicks and McConky kept falling down after the kicks. It's gotto hurt for weeks!
ALL of the fights were fast and fantastic! Check out Catch 47 in Tampa or order the DVD from www.RealFightingChampionships.com. It should be avail in the next 3 weeks!
@ 155 LBS
Steve Pomeroy - Brooksville, FL Team Revelation vs. Gidano Marcigano - Tampa, FL Team Tiburon
Gidano Marcigano - 4:40, 1st Round, Choke
@ 140 LBS
J. Lee - Winterhaven, FL Tigers World vs. Jonathan Rodriguez - Tampa, FL Team Ruthless Intentions
J. LEE - 2:14, 1st Round, Armbar
@155 LBS
Alan Berubie - Tampa, FL Gracie Tampa vs. Eric Ryan - Brooksville, FL Team Revelation
ALAN BERUBIE - 3:20, 1st Round, Gillotine
@145 LBS
Chris Holder - Clearwater, FL High Performace / World Class vs. Tim Honeycutt Orlando, FL
Self Trained
CHRIS HOLDER - 1:19, 1st Round, TKO, Ground & Pound
@185
Danny Ruiz - Orlando, FL High Performance / World Class vs. Jeb Johns - Lake City, FL Viper's Pit
DANNY RUIZ - 3:42, 1st Round, Rear Naked Choke
HVYWT
John Schall - Tampa, FL High Performance / World Class vs. Tim Sloan - Lake City, FL
Viper's Pit
JOHN SHALL - 2:23, 1st Round, TKO
@205 LBS
Andrew Parker - Tampa, FL Gracie Tampa vs. Tim Atkinson - Lake City, FL Wrestling
ANDREW PARKER - 55 Sec., 1st Round, KO, Flying Knee
@145 LBS
Daniel Castillo - Winterhaven, FL Tiger's World vs. Calvin Martin - Englewood, FL Marcio Simas
DANIIEL CASTILLO - 54 Sec., 1st Round, Armbar - This was after being pounded for the first 52 seconds!!!
HVYWT
Chris Baten - Tampa, FL High Performance / World Class vs. William "God's Gift" Tarpley -Tampa, FL Umab Survivor
CHRIS BATEN - 2nd Round, TKO
@170 LBS
Rene Kronvold - Salt Lake City, UT High Performance/ World Class Elite Performance vs. Patrick Mikesz - Orlando, FL Speakeasy
RENE KRONVOLD - 1st Round, KO, by a Lighting Fast Overhand Right!
@155 LBS
James Edson Berto - Winterhaven, FL Tiger's World vs. Brandon McConky - Salt Lake City, UT Elite Performance
JAMES EDSON BERTO - TKO, after he hit Mc Conky with 15 or more leg kicks and McConky kept falling down after the kicks. It's gotto hurt for weeks!
Thursday, June 01, 2006
REAL FIGHTING CHAMPIONSHIP (RFC) PICKS AND PREDICTIONS
MMA FANS!!! The following are my predictions for June's RFC
Come witness the best in Mixed Martial Arts action at RFC Battle of the Bay IV!
The best NHB fighters from all over the country will be in Tampa, FL on Friday June 2nd to prove who rules the ring!
June 2nd Fight Card
@ 155 LBS
Steve Pomeroy - Brooksville, FL Team Revelation vs. Gidano Marcigano - Tampa, FL Team Tiburon
NO FAVORITE
@ 140 LBS
J. Lee - Winterhaven, FL Tigers World vs. Jonathan Rodriguez - Tampa, FL Team Ruthless Intentions
NO FAVORITE
@155 LBS
Alan Berubie - Tampa, FL Gracie Tampa vs. Eric Ryan - Brooksville, FL Team Revelation
ALAN BERUBIE
@145 LBS
Chris Holder - Clearwater, FL High Performace / World Class vs. Tim Honeycutt Orlando, FL
Self Trained
CHRIS HOLDER
@180 LBS
Vinny Porter - Tampa, FL Team Tiburon vs. Ali Radwan - Tampa, FL Team Ruthless Intentions
NO FAVORITE
@185
Danny Ruiz - Orlando, FL High Performance / World Class vs. Jeb Johns - Lake City, FL Viper's Pit
DANNY RUIZ
HVYWT
John Schall - Tampa, FL High Performance / World Class vs. Tim Sloan - Lake City, FL
Viper's Pit
JOHN SHALL
@205 LBS
Andrew Parker - Tampa, FL Gracie Tampa vs. Tim Atkinson - Lake City, FL Wrestling
ANDREW PARKER
@145 LBS
Daniel Castillo - Winterhaven, FL Tiger's World vs. Calvin Martin - Englewood, FL Marcio Simas
CALVIN MARTIN
HVYWT
Chris Baten - Tampa, FL High Performance / World Class vs. William "God's Gift" Tarpley -Tampa, FL Umab Survivor
CHRIS BATEN
@170 LBS
Rene Kronvold - Salt Lake City, UT High Performance/ World Class Elite Performance vs. Patrick Mikesz - Orlando, FL Speakeasy
RENE KRONVOLD
@155 LBS
James Edson Berto - Winterhaven, FL Tiger's World vs. Brandon McConky - Salt Lake City, UT Elite Performance
JAMES EDSON BERTO
Card Subject to Change
A La Carte Pavilion 4050 Dana Shores Dr. Tampa, FL 33634
Doors open at 7:00 PM. and fights begin at 8:00 PM.
Tickets are available at Ticket Master locations, from the RFC, or online.
MMA FANS!!! The following are my predictions for June's RFC
Come witness the best in Mixed Martial Arts action at RFC Battle of the Bay IV!
The best NHB fighters from all over the country will be in Tampa, FL on Friday June 2nd to prove who rules the ring!
June 2nd Fight Card
@ 155 LBS
Steve Pomeroy - Brooksville, FL Team Revelation vs. Gidano Marcigano - Tampa, FL Team Tiburon
NO FAVORITE
@ 140 LBS
J. Lee - Winterhaven, FL Tigers World vs. Jonathan Rodriguez - Tampa, FL Team Ruthless Intentions
NO FAVORITE
@155 LBS
Alan Berubie - Tampa, FL Gracie Tampa vs. Eric Ryan - Brooksville, FL Team Revelation
ALAN BERUBIE
@145 LBS
Chris Holder - Clearwater, FL High Performace / World Class vs. Tim Honeycutt Orlando, FL
Self Trained
CHRIS HOLDER
@180 LBS
Vinny Porter - Tampa, FL Team Tiburon vs. Ali Radwan - Tampa, FL Team Ruthless Intentions
NO FAVORITE
@185
Danny Ruiz - Orlando, FL High Performance / World Class vs. Jeb Johns - Lake City, FL Viper's Pit
DANNY RUIZ
HVYWT
John Schall - Tampa, FL High Performance / World Class vs. Tim Sloan - Lake City, FL
Viper's Pit
JOHN SHALL
@205 LBS
Andrew Parker - Tampa, FL Gracie Tampa vs. Tim Atkinson - Lake City, FL Wrestling
ANDREW PARKER
@145 LBS
Daniel Castillo - Winterhaven, FL Tiger's World vs. Calvin Martin - Englewood, FL Marcio Simas
CALVIN MARTIN
HVYWT
Chris Baten - Tampa, FL High Performance / World Class vs. William "God's Gift" Tarpley -Tampa, FL Umab Survivor
CHRIS BATEN
@170 LBS
Rene Kronvold - Salt Lake City, UT High Performance/ World Class Elite Performance vs. Patrick Mikesz - Orlando, FL Speakeasy
RENE KRONVOLD
@155 LBS
James Edson Berto - Winterhaven, FL Tiger's World vs. Brandon McConky - Salt Lake City, UT Elite Performance
JAMES EDSON BERTO
Card Subject to Change
A La Carte Pavilion 4050 Dana Shores Dr. Tampa, FL 33634
Doors open at 7:00 PM. and fights begin at 8:00 PM.
Tickets are available at Ticket Master locations, from the RFC, or online.
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