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post #191 of 339 (permalink) Old 05-04-2010, 08:33 PM
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I posted this in someone elses thread as well (similar thread about training). If you have any questions, feel free.
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post #192 of 339 (permalink) Old 05-04-2010, 09:48 PM Thread Starter
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OK, are there any non-plyometric exercises/drills I can do that will make plyo not suck quite as much when I'm forced to do it?

Mon 5-03: kickboxing, then point sparring. The first 25 min was all triple sliding pump kicks.......unpleasant, but it's a friendly entertaining group of people, so that helped.
Tue: Due to poor planning by me and bad communication on all fronts, various kids' activities prevented me from working out.
Wed: Karate followed by MMA combination class, which was jump rope, bag work and then flow drills.
Thur: Judo; a lot of rolls and breakfalls, uchikomi, ukemi, then some neutral randori. Fun as shit, and I'm hoping the new guy stays, because everybody loves a tall skinny uke!
Fri: ran 4 miles
Sat: Judo; see above, but with work on o soto gari.
Sun: rested


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Last edited by swpthleg; 05-12-2010 at 12:42 AM.
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post #193 of 339 (permalink) Old 05-12-2010, 12:44 AM Thread Starter
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Mon: kickboxing (dynamic floor partner drills), then point sparring. I finally was able to bust out a switch kick that actually landed, where my sensei could see it.
Tue: Shotokan, goshinjitsu kata, then a few sparring drills and rounds with a guy who is going to compete on Sunday and his friend. We were quiet because somebody was testing for rank on the other end of the room. It looked pretty demanding.
Wed: karate (pump kick mania) then MMA combination, which was bag drills and then mount escapes, then a few 2-min live rounds which were super awesome. I have discovered that I like to blanket.
Thur: Judo (some randori where I didn't totally suck).
Fri, Sat, Sun: rested.


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Last edited by swpthleg; 05-19-2010 at 01:03 AM.
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post #194 of 339 (permalink) Old 05-12-2010, 06:38 PM
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Quote:
Originally Posted by swpthleg View Post
OK, are there any non-plyometric exercises/drills I can do that will make plyo not suck quite as much when I'm forced to do it?

Mon 5-03: kickboxing, then point sparring. The first 25 min was all triple sliding pump kicks.......unpleasant, but it's a friendly entertaining group of people, so that helped.
Tue: Due to poor planning by me and bad communication on all fronts, various kids' activities prevented me from working out.
Wed: Karate followed by MMA combination class, which was jump rope, bag work and then flow drills.
Thur: Judo; a lot of rolls and breakfalls, uchikomi, ukemi, then some neutral randori. Fun as shit, and I'm hoping the new guy stays, because everybody loves a tall skinny uke!
Fri: ran 4 miles
Sat: Judo; see above, but with work on o soto gari.
Sun: rested
Yes, but they revolve around multiple participants. You could technically do the “fun ones” solo, but I created them to be done in pairs, primarily, minimum of 4 people for maximal benefit (4, 6, 8, 10.... people can participate).

First one:
Purpose: Reaction Time/Anabolic Power/Speed/Precision
1. You and a friend lay parallel to each other on your stomachs, preferably with both of your feet pressed against a wall.
2. You have two more people, one in front of each of you, standing about 15 yards out.
3. For visual reaction time; one of the two people makes a gesture or drops a ball, some kind of visible, physical movement that signifies, “go.”
4. You and the friend pop up to your feet with a power push-up.
5. Sprint the 15 yards to the person that was standing ahead of you.
6. Perform a shoot and a dump to the side.

First person to shoot to their feet, sprint the 15 yards and performs a successful, technically executed dump gets a point. The competition factor generally creates greater effort. First to 10 wins and ends this exercise.

Second One:
Purpose: Reaction Time/Full-Body Coordination/Anabolic Power/Speed
1. You and a friend lay parallel to each other on your BACKS, preferably with both of your feet pressed against a wall.
2. You have two more people, one in front of each of you, laying on their stomachs 10 yards out.
3. One of the two people (or a third party not involved) makes an audible gesture, like saying “go” or smacking the ground that signifies, “go.”
4. The two guys laying on their stomachs 10 yards out (one in front of each of you), pop up to their feet and sprint toward your position.
5. You and the friend pop up to your feet, turn and face the approaching guys.
6. The two approaching guys will sprint up and shoot a double leg.
7. You and the friend have to execute a successful sprawl.

First person to get to their feet, turn around and execute a successful sprawl before the two guys who popped up from their stomachs and sprinted toward you for a shoot, gets a point. First to 10 wins.

Just for starters.

Less fun ones. Dumbbell jump squats, box jumps, hurdle broad jumps. Nothing beats a power snatch and power cleans, but I recall you weren't aware of how to perform those movements.
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post #195 of 339 (permalink) Old 05-19-2010, 01:02 AM Thread Starter
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I don't know how. I have to find them on youtube.

This was great info BTW, and I will be referring it to it quite a bit.

Mon: kickboxing, then point sparring. Triple pump kick drills with the hip check again.
Tue: 4 mile run, then Shotokan, then kata.
Wed: Plyo, some crunches, a few laps around the gym with a medicine ball over my head, then live standup drills, then flow drills (armbar from mount and guard, the defense where you roll into it, then the top person throws on a triangle.
Thur: 3 mile run, judo (ordinary warmup of pushups, situps, breakfalls, uchikomi, then randori which I sucked at) lifted shoulders
Fri: Shotokan, then lifted chest & back.
Sat: Judo (ground uchikomi then neutral randori that we were supposed to take to a pin).


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Last edited by swpthleg; 05-23-2010 at 12:11 AM.
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post #196 of 339 (permalink) Old 05-25-2010, 01:39 AM Thread Starter
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Mon 5-24: ran 4 miles
Tue: ran 3 miles, Shotokan
Wed: karate (kicking drills, wall chambers) then MMA standup (plyo, sprints, pad work).
Thur: ran 1.3 miles, 20 min bike (legs hurt sooooo bad) Judo was various uchikomi and then I got uke waza (LOVE).
Fri: Shotokan
Sat, Sun, Mon: rested.


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Last edited by swpthleg; 06-01-2010 at 08:32 PM.
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post #197 of 339 (permalink) Old 06-01-2010, 08:32 PM Thread Starter
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Tue 6-01: I am never resting 3 days in a row again if I can help it. I feel like such a lazy POS. Today I ran 3 miles.
Wed: MMA combination class that ended up being only standup. 12 min annoying jump rope straight, then mad pad work which was awesome.
Thur: Judo (warmup, uchikomi, randori, like usual).
Fri: 3.5 mile run, Shotokan. I need to run every Tue and Fri in particular, since we never work cardio in Shotokan, EVER, which makes me f*cking insane. The entire class is slowed down to the level of a guy who has no prior martial arts training and his kid. I love Shotokan, but this shit is going to make me crazy.


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Last edited by swpthleg; 06-04-2010 at 05:15 PM.
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post #198 of 339 (permalink) Old 06-03-2010, 05:07 PM
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There's a lot of analytical jargon on this page, just ignore it unless it interests you and focus on the pictorial analysis of the Olympic Snatch & Cleans. Use this as your foundational knowledge and the YouTube vids as a supplement, because there's a lot of badly performed Snatches & Cleans on YouTube. Not all, but if you don't know any better, you won't be able to discern good from bad and I don't want you to emulate bad form.

http://www.coachesinfo.com/index.php...les&Itemid=129
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post #199 of 339 (permalink) Old 06-03-2010, 05:23 PM
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This coach, DeFranco, doesn't like Olympic lifts. He's biased against them because he doesn't use them himself to train his athletes, so his opinion will of course favor his own logic. I myself am pro Olympic lifts, however, the case he makes not to do them are legitimate reasons and I can see his point of view.

These are non-Oly lifts suggestions for power training. They're much easier to perform and also very accessible exercises, I think this would fit you best, without the presence of a strength coach.

By the time you finish his articles, you may feel convinced he makes complete sense. He makes "a lot" of sense, but his logic isn't without it's flaws. Just as a side note, GSP is a fanatic of the Olympic snatch and his power is uncontested, but again, Oly lifts aren't the only solution, go ahead and check out this less mumbo-jumbo page.

http://www.defrancostraining.com/ask...extension.html
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post #200 of 339 (permalink) Old 06-03-2010, 06:38 PM
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Quote:
Originally Posted by VolcomX311 View Post
This coach, DeFranco, doesn't like Olympic lifts. He's biased against them because he doesn't use them himself to train his athletes, so his opinion will of course favor his own logic. I myself am pro Olympic lifts, however, the case he makes not to do them are legitimate reasons and I can see his point of view.

This are non-Oly lifts suggestions for power training. They're much easier to perform and also very accessible exercises, I think this would fit you best, without the presence of a strength coach.

By the time you finish his articles, you may feel convinced he makes complete sense. He makes "a lot" of sense, but his logic isn't without it's flaws. Just as a side note, GSP is a fanatic of the Olympic snatch and his power is uncontested, but again, Oly lifts are the only solution, go ahead and check out this less mumbo-jumbo page.

http://www.defrancostraining.com/ask...extension.html
My strength coach/trainer loves to use Oly lifts and honestly I love them. Between Oly lifts and explosive lifts on hammer strength machines like jump squats in the V-Squat machine or explosive chest presses where you press the hammer strength decline chest press machine I don't think anything could be better and have noticed huge results from traditional lifting.
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