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Old 03-01-2007, 08:52 AM   #41 (permalink)
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Old 03-01-2007, 12:40 PM   #42 (permalink)
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Here's a little bit of what I do with heavybag lifts:

Make sure that the heavybags is (at least) your own weight. That way you are training yourself to lift someone else in your weightclass.

Remember, these are intended to work muscles essential for ground fighters (particularly for takedowns). It's my way of combat training for takedowns with something that builds explosiveness!

First: Do a straight lift. It's sort of a dead lift, pick the bag up against your chest, lean back and then lean forward and put the bag down. This should really work the core (mostly abs and obliques) as well as some in the legs.

Second: Do a shoulder lift. Pick the bag up, put it over your shoulder, do a full leg extension (I've actually seen guys stronger than I am do a jump from here to build the legs). Once you've completed the extension you can put the bag down or slam it down to complete the rep. (If you have a mat a slam is definitely the best way to go, if you don't then don't damage the floor)

Third: Do a should toss. (Only if you have a mat and open space to toss onto) Lift the bag and throw it over your shoulder. This is built to simulate a suplex style throw. It is really essential for building strength in the hips as well as the legs. (it's a great excersise for wrestlers, though suplexes are harder and harder to get in MMA)

Remember, with every lift you should lift the bag off of the mat in order to make sure that you are lifting it as far as you can to push your body as hard as you can.
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Old 03-04-2007, 05:54 PM   #43 (permalink)
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Is a bag more effective than using a bar from your experience?
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Old 04-02-2007, 09:57 AM   #44 (permalink)
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Quote:
Originally Posted by philjitsu
Is a bag more effective than using a bar from your experience?
Do you mean a pull-up bar or a weight bar?

I do pullups also. (I talk about them in an earlier post)

As for weight bars, they work for some people, but I am trying to simulate the body movement of takedowns and throws using weight and you can't really do that with a weight bar.

I find that using a groundnpound bag as weight is the most effective weight excersise I do because it builds physical strength while also helping build proper technique. The weight bar excersises are good for building conditioning, but they don't simulate actual technique.
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Old 04-08-2007, 03:22 AM   #45 (permalink)
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I'm not sure if you train still, I'm thinking you do, but I hope you consider writing in this log again I need some good guidelines for core training/explosiveness/strength(
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Old 04-18-2007, 10:11 AM   #46 (permalink)
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Quote:
Originally Posted by wukkadb
I'm not sure if you train still, I'm thinking you do, but I hope you consider writing in this log again I need some good guidelines for core training/explosiveness/strength(
Yup, still training.

One of the best things that you can do for grappling explosiveness is definitely the bag lifts, so I really suggest trying that.

I am a little bit ADD when it comes to conditioning. I don't want to do 1000 crunches or 500 pushups because I get bored, so I've spent alot of time figuring out ways to work all of those muscles quickly.

For the abs I use a modified situp:

Sit with the legs straight out, touch your toes and then lie back with your arms up so that your back as flat and your arms are outstretched above your head, then sit up and touch your toes.

After a while of doing this excersise I wanted to get even more flexion, so I did it on the foot of my bed, keeping the hips on the edge and, when you go back to lay out flat, force the abdominal muscles to support your body (to keep you from falling off). This one works.

Something I've picked up from reading is a back bridge excersise where you start on your stomach and roll your legs up into a handstand and put your legs down so you are in a bridge, then use your abs to pull yourself into a squatted position. Once you get down the muscle movement to doing this excersise practice doing it fast, it really helps with muscle strength and agility for scrambling.

If anyone has a heavybag that's not strung up or a groundnpound bag you can always work on ground control and position changing by laying it out on the floor, putting your elbows down (and keeping the hands close!), spreading the legs out like in a sprawl and circle around the bag. See how fast you can get around and keep trying to get faster changing from side control to north/south. Also go from sidecontrol to the mount to sidecontrol (it's called a "hopping" drill).

The best way to really build effective explosiveness is to do lots of live grappling, because it works all of the muscle that you will use in a fight. You can simulate submissions and stimulate those muscles, but it's not the same in drills as when you have an opponent there to resist you.
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Old 04-18-2007, 09:01 PM   #47 (permalink)
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Quote:
Originally Posted by IronMan
Yup, still training.

One of the best things that you can do for grappling explosiveness is definitely the bag lifts, so I really suggest trying that.

I am a little bit ADD when it comes to conditioning. I don't want to do 1000 crunches or 500 pushups because I get bored, so I've spent alot of time figuring out ways to work all of those muscles quickly.

For the abs I use a modified situp:

Sit with the legs straight out, touch your toes and then lie back with your arms up so that your back as flat and your arms are outstretched above your head, then sit up and touch your toes.

After a while of doing this excersise I wanted to get even more flexion, so I did it on the foot of my bed, keeping the hips on the edge and, when you go back to lay out flat, force the abdominal muscles to support your body (to keep you from falling off). This one works.

Something I've picked up from reading is a back bridge excersise where you start on your stomach and roll your legs up into a handstand and put your legs down so you are in a bridge, then use your abs to pull yourself into a squatted position. Once you get down the muscle movement to doing this excersise practice doing it fast, it really helps with muscle strength and agility for scrambling.

If anyone has a heavybag that's not strung up or a groundnpound bag you can always work on ground control and position changing by laying it out on the floor, putting your elbows down (and keeping the hands close!), spreading the legs out like in a sprawl and circle around the bag. See how fast you can get around and keep trying to get faster changing from side control to north/south. Also go from sidecontrol to the mount to sidecontrol (it's called a "hopping" drill).

The best way to really build effective explosiveness is to do lots of live grappling, because it works all of the muscle that you will use in a fight. You can simulate submissions and stimulate those muscles, but it's not the same in drills as when you have an opponent there to resist you.
Thanks a bunch. Ive definitely noticed that live grappling is the most efficient way to get better overall it just sucks that BJJ classes have very little actual 'live grappling.' Im usually fine when I have my partner with me because we can just roll but it sucks when he's not there and I have no one to roll with.
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Old 04-19-2007, 09:54 AM   #48 (permalink)
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Quote:
Originally Posted by wukkadb
Thanks a bunch. Ive definitely noticed that live grappling is the most efficient way to get better overall it just sucks that BJJ classes have very little actual 'live grappling.' Im usually fine when I have my partner with me because we can just roll but it sucks when he's not there and I have no one to roll with.
I'm starting at a new BJJ school (actually today) and their schedule says that they have open mats on Friday nights. Open mats are the best way to get alot of rolling in over a very short period of time. I've noticed that alot of guys will go off to get water or get a Gatorade from the drugstore in the middle. This is my advice:

When you have open mat (or any martial arts class, for that matter) stay on the mat the whole time. Part of the discipline in this sport is dedication and so its important not to lose a minute of training time when you have a teacher and senior students who could be teaching your stuff.
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Old 04-20-2007, 10:01 AM   #49 (permalink)
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I did my first BJJ class with Eduardo Rocha, a 3rd Degree blackbelt under Royler Gracie, and, honestly, it was different than any BJJ class I've ever been in before.

In the past, the BJJ classes I've been to have sort of had the attittude of: the senior students beat on you until eventually you learn some jiu-jitsu.

I started in a beginners class, so it was very simple and very basic. (I spent 5-10 minutes with a senior student while they walked me through the armbar and keylock from mount) Still, the beginners class is good. Even though I know alot of techniques and I know what positions I can use them from working of the fundamentals of techniques that I thought I really had down revealed that there are a handful of little details in each technique that make things alot easier.

The conditioning in the class was minimal, which is fine because I'd rather be grappling anyway, and the instruction and the senior training partners were helpful.

Definitely a gym worth checking out for those in Oakland. The address is 3600 Grand Ave and the website is cateambjj.com
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Old 04-20-2007, 01:31 PM   #50 (permalink)
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Great posts man, this is inspiring me to get back into fighting shape. Getting too old for the game though.
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