Thursday, October 30, 2008

Here's something different

I ran across this on youtube and had to share it.

This is definitely wacky stuff. Both people are tethered to the table and tied to the other person by the hand. Supposedly you can win by pinning the hand (arm wrestling) or knocking them out. This "sport" was started by one the people who started the original "Ultimate Fighting Championship". If you want more info or videos on this craziness check out

(Post comments, suggestions or questions to "Comments" below)

Monday, October 27, 2008


Quick update on my Beta-alanine experiment. Due to a few injuries that I experienced during my three week trial I was unable to complete the full trial (I couldn't train or go all out while injured). I will offer a few insights into taking Beta-alanine:
  1. Its easier to take the full dose all at once (not divided throughout the day.
  2. The tingling sensation can be very annoying and may interfere with training.

My first few days I followed the recommendation of taking multiple small doses throughout the day to minimize the tingling sensation - didn't work (pills I had were 800mg) and I had the tingling feeling all day which made me rather irratable. When I changed to taking the full dose all at once - the tingling level was the same but only lasted a few hours as opposed to all day long.

While the tingling sensation is harmless it is annoying and may take your focus away from training or possibly during a fight.

I will be trying this supplement again in the future to give it a fair trial.

Saturday, October 11, 2008

Basic mat work

We are taking a step back in grappling and working primarily on position and transitions in positioning to get a better foundation. It is easy to over reach and immediately go for your final aim, in this case submissions. I appreciate the traditional Brazilian Jui Jitsu (BJJ) approach of learning positions, transitions and finally submissions (position before submission). A solid foundation is essential in any pursuit, building a house on shaky ground only leads to disaster. With that in mind we are working the basics to start, not that we won’t address the basic joint locks but our emphasis will be learning how to move and where to move to (positions and transitions).
After further searching I found a few videos that address these areas and we’ll be using the basic exercises presented in these videos (the initial video I posted is fantastic but too advanced right now, we’ll have to work up to the drills they presented). Most of this information I know but haven’t seen presented as actual drills – and they do an excellent job.

Roll Call: Tony

2x3min jump-rope (last 30sec double unders)
2 rounds – 10 pull-ups, 3 ring dips, hip stretch, 10 GHD sit-ups, 10 back extensions

Our main focus today was on basic matt work as follows:
Upper position
Knee to chest (stomach) side to side with transition across/over body
  1. Knee to chest (stomach) switching knees, staying on same side
  2. Knee to chest (stomach) transition to mount, side to side
  3. Knee to chest (stomach) circle other leg over head, switch to opposite knee
  4. Mount – pop up – arm-bar
  5. Standing guard pass to knee to chest
Working hip movement
  • Supine hip slide out (in mount or guard)
  • Wall hip slide out
  • Sit out drill

Position transitions

  • Side Control with bottom position working hip slide out to attain guard
  • Mount with bottom position working hip slide out to attain guard

I’m putting off my final Beta-alanine “Fran” test until Tuesday (sorry), I still have enough left to continue taking it until then and I want an open day to do the test.

(Please post comments, suggestions or questions to "Comments" below)

Thursday, October 9, 2008

Boxing, Muay thai, and ground basics

We are continuing our basic/introductory training in ground fighting. My experience in teaching groundfighting is limited and as a result I'm learning as much about teaching it as Tony is in learning the basics. As a result I'll be including more warmup drills emphasizing movement on the ground starting with our next workout on Saturday.

Roll Call: Tony

1x3min jump-rope (last 30sec double unders)
2 rounds – 10 pull-ups, 3 ring dips, hip stretch, 10 overhead squats, 10 GHD sit-ups, 10 back extensions
Continuous 1 min rounds

  • Single leg forward hop
  • Double leg side hop
  • Forward crossover
  • Hip twist
Defense Circuit 2min/30sec (2 each)

  • Maize ball
  • Rope line
Shadow Boxing 2min/1min

  • Boxing
  • Muay Thai
Heavy Bag 2min/1min
Hands only

  • Straight punches (high and low jab and cross)
  • Working to inside, emphasis on close quarter punching

Hands and feet

  • Thai kicks, singles and doubles
  • Punch then kick, kick then punch combinations

Mat Work

Standing under hook drill 2x1min/30sec

Mount: basic locks

  • Arm bar side to side. Start with drill on floor then with opponent. Side to side 10each
  • Figure 4 (Americana). Side to side, 15 each side.

Guard: basic locks

I had planned on working the arm bar in the guard but didn't want information overload. The sit up drill we used for the kimura was simply performing the setup for the kimura (trapping the wrist, sit-up and reach over to your own wrist, back down and repeat on opposite side).

The warmup drills we'll be incorporating involve some of the ones in the following video:(Post comments, questions or suggestions to "Comments" below)

Wednesday, October 8, 2008

Thursday practice

We'll be holding a workout Thursday morning starting between 8:30 and 9:00 am. We'll start with boxing and Muay Thai and move onto introductory grappling work on the new mat's.

I'll be doing my final "Fran" test for the Beta Alanine experiment on Saturday (10/11/08). I missed a number of days due to injuries and want a good test (injury free).

Sunday, October 5, 2008

Back in action

Due to scheduling conflicts with trainees we have been off for the past few weeks. In addition to a few shoulder/neck injuries of mine – the first after doing heavy double and triple thai kicks on the bag and a week later doing heavy push jerks at the gym.

Our first workout back was fairly light and technique based. We worked primarily on the bob and weave and some basic grappling techniques on the new mats.

Roll Call: Tony


  • 1x3min jump rope

  • 2 rounds – 10 pull-ups, 3 ring dips, hip stretch, 10 overhead squats, 10 GHD sit-ups, 10 back extensions

Defense Circuit 2min/1min (2 circuits)

  • Maize ball

  • Rope line

Shadow Boxing 2min/1min

  • Boxing

  • Muay Thai


Continuous 1 min rounds (2 circuits each person)

  • Jab cross – left hook – bob and weave cross hook

  • Jab cross – right hook – bob and weave hook cross

  • Jab cross - alternating hooks – bob and weave return


Stand up- Greco Roman Under Hook Drill

Mount - Introduction to:

  • Basic arm bar

  • Figure 4 arm bar

On our next practice we will work some more basic grappling techniques - from the mount and the guard. This is in addition, of course, to our standard boxing and muay thai.

(Post comments, suggestions or questions to "comments" below)