So over the past week and a bit I've been moving house, I managed to get in to the main man's class which consisted of comp rounds and an open mat, I also did a couple of minor weight sessions and some band work, the bike into the gym from my new place is 35min, then another 10 to work. 150km a week.
I probably got 10*5's in this week.
The main man is on the mat, he rolls with everyone and crushes at will.
Tuesday I do coach beards class, we drill single x, sweep, 1) reguard when the outside hook is stripped and top man walks around and 2) reguard when top man smashes.
The reguards are 1) hip escape out and away through space to realign with top mans leg and 2) frame against the leg moving to your head to spin and realign with leg.
3*5's - first roll was with beard who moved and controlled me and second and third I picked partners who were a challenge but not any more technically advanced.
Have been rolling a little more aggressively and my knee has been ok, the homies have been keeping an eye out for me too osssssssssssssss
Wednesday only had about four hours sleep and woke with the cold sweats/ feverish, the main man is taking class tonight, very good, senor gusto is reffing at adcc, gouku is taking the no gi class and hanuman is sergeant at arms on the mat.
1) We do de la riva > berimbolo> back take and 2) de la hiva> berimbolo> mount.
The key points are: 1) get as deep as you can with the DLR and off to one side> keep your knee hard up against and rigid to the back of uke's knee or they will sit back and knee bar you> ensure you have a collar and a pants grip and switch to both pants grip once you sweep uke to their back> invert and hook behind uke's far leg with your non DLR leg> have pants grip and keep tension> change other grip to the centre/ back of uke's collar and arch your back to bring them to the ideal position> finish with seatbelt. 2) when you're inverted keep collar grip and backward granby onto nearer shoulder> you will come to mount.
Rolled for 5*5's.
Got home and felt wrecked, I was ill all day at work and the longer bike is fucking me up mentally, I'll either adjust or re assess, I'll have to get some kind of recovery/ meal replacement as I was too worn to consume.
I've been having real issue finding a way to pass low to protect my knee, I asked hanuman and he's suggested to start standing but low with my legs sprawled out behind me (bear crawl) walk around and then use pressure to complete.
He pointed out that I need to be wary of triangles and arm bars but eventually I'll work out how to avoid and overcome.
Feel unwell again today, need to stay hydrated.
Thursday do coach beards class: we do ashi garami > sweep and sit up to combat base and two on one wrist control> arm drag to ashi garame and change non hooking leg to a butterfly to sweep.....self explanatory....4*5 rounds and off to work.
Hanuman advised to find a sub and spam it, get to a point where I can sub everyone with it and then start getting countered, counter those counters and develop from there.
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I take Friday off, get so sick I get down to my ideal weigh division in Gi (76kg), come back the Tuesday following for an open mat and roll for 6*5 min rounds, my shifts are all super early starts so gonna do weights, drill, prehab work for the week and come back to regular classes next week.
Wednesday I rock in at the end of work and do OHP, DB curls and pulls and alternate snatch and press practice with toss bag, I also fuck around drilling some td's supplanting a partner arm with a hanging battle rope.
https://howtheyplay.com/individual-sports/How-to-Use-Overhooks-in-Butterfly-Guard
The following is an article from old mate I got my bb in four years, he trains with one of ozzys best....kitch jail, worth the arkiv:
If you train hard you need to be on creatine. Not only will it help you build muscle, it’ll also protect your heart. Forget all the negative opinions you hear about it – it’s one of the safest, most effective and well-researched supplements on the market. Basically, creatine allows your muscles to contract harder, and for longer. It’s pretty obvious that even a small increase in the contractile force of your muscles might be the difference between finishing an opponent with a choke or being able to crank out the last few reps in your
conditioning routine.
There are several types of creatine available, including monohydrate and ethyl esther. I find monohydrate works just fine – and I use it in capsule format because it’s easier to take that way than in powdered form.
Using supplements has helped me maintain low body fat throughout my jiu-jitsu career
2. OMEGA-3’S
Research has shown that diets rich in Omega-3 fats are associated with superior heart, brain and circulatory health – all systems which you need functioning optimally for for decent performance on the mat. I’ve noticed that it has a generalized anti-inflammatory effect on the body, which is beneficial for the jiu-jiteiro in hard training. I also find fish oil helps keep my joints and skin in good shape.
Keep in mind that a lot of low grade Omega-3 supplements can be rancid or contain pcb’s, so always research the product you intend to purchase. Make sure the ones you choose are in the triglyceride form. I’ve used several good brands over the years and the MorEPA brand is the best I’ve found.
‘How I got my BJJ Black Belt in 4 Years.’– Read the Black Belt Blueprint by Nic Gregoriades.
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3. MAGNESIUM
Magnesium replaces Vitamin C on this list. This amazing mineral is responsible for over 300 enzyme reactions and is found in all of your tissues. It has multiple benefits but the ones we’re most interested in as jiu jitsu guys are improvement in sleep quality and muscle relaxation. When I take magnesium I sleep more deeply – no two ways about it. The muscle relaxing effect also really helps me unwind after an intense training / sparring session. Unfortunately, many forms of magnesium is difficult to absorb when taken orally. According to my research and what I’ve been told by experts that the threonate form is best.
4. VITAMIN D3
When you’re sick it means you can’t train. Dojo mats and training partners expose you to far higher amounts of germs and bacteria than the average person ever experiences, so it’s vital that your immune system is as strong as it can be.
Vitamin D3 plays a major role in keeping your immune system healthy. Researchers are continually reporting that low blood levels of vitamin D are associated with one disease after another. Most of us (especially those of us that don’t get enough natural sunlight on our skin) are deficient.
You can easily solve this by taking 5-10 thousand ius per day.
5. HYDROLYZED COLLAGEN
Hydrolyzed Collagen is unique in its amino acid structure because of its high amounts of glycine, lysine and proline, which are found in lower amounts in other protein food supplements. These particular amino acids are found to generate cell growth faster because the natural ability to produce supporting amounts of connective tissue diminishes after the age of 25.
Collagen is more easily digested in the hydrolyzed form because of its low molecular weight and is absorbed within 30 minutes. I have noticed a major difference in the health of my joints in particular since I started using it.
6. GREEN FOODS
“Green Foods” is a general term which refers to products that are made from extracts of algae, fruit, vegetables and other plants.
They serve to alkalize, energize and nourish the body’s cells along with balancing the body’s pH level eliminate toxins such as heavy metals, which can weaken our tissues and lead to disease over time. The phyto-nutrients found in green foods are full of anti-oxidants and plant-based vitamins and minerals. They help to detoxify and cleanse the body
Quality green drink supplements can be expensive as hell but they are actually quite economical. Each serving has the nutritional equivalent of eating many servings of fruits and vegetables that you otherwise might not be able to fit into your diet. I literally feel better on the days I drink one. If you don’t want to buy a pre-made one, check out are article on
juicing for jiu jitsu.
7. B-VITAMINS
B-Vitamins do a wide range of important things in your body, from helping your cells grow properly to metabolising fat, carbs and protein into energy. I notice a marked improvement in my energy levels when I’m taking a good B-Complex supplements, which comes in handy when I’m training hard.
The B-vitamins, like Vitamin C, are water-soluble, and are not stored in the body. This means that they are required daily to ensure the body maintains healthy levels. Because an insufficiency in one B vitamin typically means a deficiency in another, it is vital the B vitamins be taken together.
8. DIGESTIVE ENZYMES
Health starts and ends in the gut. If you are not processing your food properly you can run the risk of being malnourished. Adding digestive enzymes to your meals helps you break down and process your food much more effectively, allowing you to absorb as many of the nutrients as possible. Since I’ve added enzymes to my diet, I’ve lost fat, improved my digestion and just experienced an overall feeling of well-being.
I use the ‘Super Enzymes’ product by Now Foods – it has a good mixture or ingredients and is well-priced too.
9. GREEN TEA EXTRACT
Green Tea is one of the best fat-burners I’ve found – it’s perfect for the guy who wants to drop a few pounds so that he can be a bit more agile on the mat. Also, a
recent studyshowed that the antioxidants in green tea can offset the oxidative stress induced by strenuous workouts (i.e. jiu-jitsu). This means quicker recovery from physical exertion and diminished free-radical damage incurred during training.
Try to choose a product that is decaffeinated so it comes without any of the ‘jittery feeling’ that ephedra-based thermogenics and regular green tea supplements can cause.
10. NOOTROPICS
Ever have trouble remembering your techniques? A Nootropic supplement might help. Also referred to as ‘smart drugs’ or ‘memory enhancers’, nootropics work by altering the availability of the brain’s supply of neurochemicals (neurotransmitters, enzymes, and hormones), by improving the brain’s oxygen supply or stimulating nerve growth. This can result in clearer thinking and better memory.
I use a product called Neuro Optimizer by Jarrow because it provides a good combination of several effective nootropics combined with an energising pre-training formula.