Friday, May 31, 2013
Wednesday, May 29, 2013
Igor Kurinnoy Teaching Grud
From the cross cultural Professional Sambo training camp going on now at the Borec in Moscow, man do I wish I was there!
Tuesday, May 28, 2013
Igor Kurinnoy In A SOTG T
3X world Sambo Champ and grappling (my personal hero) legend Igor Kurinnoy sporting my "Throw You Is My Job" T- soooo Awesome!!!!!!!!
Sunday, May 26, 2013
93 Guard Sweep to Arm Bar - Robson Moura
This has great no-gi application too- especially when your opponent is pushing on you straight armed trying to break your guard- great for setting up over the back armbars as well. Play around with it and have some fun!
Saturday, May 25, 2013
Benefits An MMA Fighter Gains From Olympic Weight Lifting Part 2
OK, fast twitch muscle fibers: the muscle fibers needed for explosive fast pace movements are type 2B. These fast twitch fibers are targeted during most any anaerobic workout especially Olympic weight lifting. As you explode with any lift coming from the ground up you need to recruit as many muscle fibers as you can to successfully complete the lift. The speed at which you lift will cater to the muscle fibers developed, hence , the slow twitch to fast twitch ratio. Everyone is born with a certain number of each fiber type but you can changes the muscle fiber types by how you work and train them. The target of an MMA artist is to finish fights explosively whether from strikes or submission. To gain victory (by either way) you have to continuously explode through movements or a technique and can’t give up half way through a strike or submission. The harder you can explode or the more efficiently you can recruit fast twitch fibers for a given task the easier it will be to finish the fight or lift. That’s why I introduced Olympic weightlifting to my regimen. The mental game is the most important part I believe of any sport, especially that of Olympic weight lifting and MMA. In order for you to be successful at high stress situations you need to be able to control your adrenaline and central nervous system. To a certain degree as you get more efficient you will gain more control over what stimuli will or will not affect you. And in turn this will make you a better athlete in any circumstance. Olympic Weightlifting helps train your central nervous system by putting added stresses on your mind like more weight that you may believe you can’t lift. Even when you continuously fail at a lift its strengthening your central nervous system immeasurably because its desensitizing you from the feeling of failure and opening your mind up to the possibility of being able to do the heavy lift or your new 1rep max. The new found motivation or desensitizing causes you and forces you to refine your technique and break down every detail you can think of so you can master each small step to achieve your goal. {MY goal is to be able to clean my body weight… almost there}. Take for instance the ritual as you go up to bar: foot placement, hand grips, first pull, second pull, sticking the lift, holding the breath to stabilize core, the list continues. You have to break down techniques, you have to adapt, and you have to explode! Developing through different stages and continue to progress is growth: in both MMA and OL (Olympic lifting). The use of visualization is also a huge part of both sports. You have to be able to envision yourself doing the lift or winning the fight to actually complete it (but that’s another series completely) Next time some of the personal benefits I’ve seen from OL! Till next time- Evan
Friday, May 24, 2013
Thursday, May 23, 2013
Tuesday, May 21, 2013
Denis Kang: GROUND AND POUND
Something a little different today...Ground and Pound! One of my favorite things to teach!
How to Perform Power Cleans: Fast, Simple Technique
To go along with our 4 part Olympic lifting series here is a great video on the hang clean..real solid advice on this video and a great place to start your Olympic lifting.
Sunday, May 19, 2013
Takedowns With Jacare
In celebration of Jacare's win last night lets look at some high level takedown techniques from the Alligator!
Jeff Glover's Flying Circus - Flying Triangle Over Hook
I like this set up with the overhook- could be used in combination with Uchi-Mata...
Friday, May 17, 2013
Benefits an MMA Fighter gains from Olympic Weight Lifting PART 1 -Evan Aubrey
My man Evan from Wai Kru knows of what he speaks- listen up and improve!
Benefits an MMA Fighter gains from Olympic Weight Lifting Part 1
There are various benefits an athlete can gain from a weight lifting routine. But an Olympic weight lifting routine is best for an MMA athlete or Mixed Martial Artists if you will. There are many reasons starting with the energy systems used during such lifts, the muscle types worked, and the mental game gained from such training. A lot of the logic and principles in the benefits carry over from one to the other and correlate nicely with the benefits I’ve received from an Olympic weight lifting routine. The energy systems used in Olympic weightlifting are all three depending on length of workout. The three energy systems are ATP-PC or Creatine phosphate system, Anaerobic Glycolysis system, and the oxidative system. During almost any exercise routine you use all three whether or not you’re trying to, but in MMA you predominantly use and want to train your Anaerobic Glycolysis system. This is perfect because you gain immense anaerobic cardio from Olympic weightlifting because lifts usual last only seconds and sets end before 3 minutes. The oxidative system takes over after 3 minutes of training but the anaerobic system can last up to ten minutes if a break is given for about 30 seconds: perfect for amateur MMA fighter because fights are 3 rounds of 3 minutes with one minute in between round. The reason the anaerobic properties are so important in MMA is because you have to be able to fight at a furious pace for 0 to 30 seconds and be able to recover quickly. To be successful your opponent can’t recover before you and put you on the defensive. This correlates directly to the Olympic Weight lifters workout set. The lifter has to set himself, lift heavy amount with all his/ her strength in one fluid explosive movement {can have more intricate motions}, or fail and attempt lift again. Depending on how sets are determined you can better suit them to MMA. I found that sets where I lifted 3 to 5 reps made me more powerful and gave me enough anaerobic cardio for fighting which was my aim. Anything over 6 reps didn’t yield me with more power it just made me more tired throughout day and next training day would sometimes be less explosive. The Olympic weight lifting lifts best suited for MMA gains are the overhead snatch, clean, and front squat. The snatch requires you to lift weight and stabilize it over head in an uncomfortable situation. In MMA you have to be able to move weight (your opponent) around at will and stabilize him or control as it’s referred to throughout match. All of this happens well someone is trying to punch you in the face. This could be compared to the stress of the weight about to be snatched. Cleans are my favorite Olympic exercise because you have to pull, get under weight, and explode up. This replicates the takedown the best I would say and is more geared towards MMA type cardio I need. Also cleans helped me develop my legs ability to use the stretch reflex. As for the front squats, these where pretty much the general warm up exercise and used for maintenance. The Clean is an awesome exercise that easily fatigues participants if they use progression with proper technique. To further understand the energy systems and lift benefits from Olympic weightlifting for a Mixed Martial Artist you have to also know what they target and that’s fast twitch muscle fibers. More on that next time- Now go Train Hard! Evan
Benefits an MMA Fighter gains from Olympic Weight Lifting Part 1
There are various benefits an athlete can gain from a weight lifting routine. But an Olympic weight lifting routine is best for an MMA athlete or Mixed Martial Artists if you will. There are many reasons starting with the energy systems used during such lifts, the muscle types worked, and the mental game gained from such training. A lot of the logic and principles in the benefits carry over from one to the other and correlate nicely with the benefits I’ve received from an Olympic weight lifting routine. The energy systems used in Olympic weightlifting are all three depending on length of workout. The three energy systems are ATP-PC or Creatine phosphate system, Anaerobic Glycolysis system, and the oxidative system. During almost any exercise routine you use all three whether or not you’re trying to, but in MMA you predominantly use and want to train your Anaerobic Glycolysis system. This is perfect because you gain immense anaerobic cardio from Olympic weightlifting because lifts usual last only seconds and sets end before 3 minutes. The oxidative system takes over after 3 minutes of training but the anaerobic system can last up to ten minutes if a break is given for about 30 seconds: perfect for amateur MMA fighter because fights are 3 rounds of 3 minutes with one minute in between round. The reason the anaerobic properties are so important in MMA is because you have to be able to fight at a furious pace for 0 to 30 seconds and be able to recover quickly. To be successful your opponent can’t recover before you and put you on the defensive. This correlates directly to the Olympic Weight lifters workout set. The lifter has to set himself, lift heavy amount with all his/ her strength in one fluid explosive movement {can have more intricate motions}, or fail and attempt lift again. Depending on how sets are determined you can better suit them to MMA. I found that sets where I lifted 3 to 5 reps made me more powerful and gave me enough anaerobic cardio for fighting which was my aim. Anything over 6 reps didn’t yield me with more power it just made me more tired throughout day and next training day would sometimes be less explosive. The Olympic weight lifting lifts best suited for MMA gains are the overhead snatch, clean, and front squat. The snatch requires you to lift weight and stabilize it over head in an uncomfortable situation. In MMA you have to be able to move weight (your opponent) around at will and stabilize him or control as it’s referred to throughout match. All of this happens well someone is trying to punch you in the face. This could be compared to the stress of the weight about to be snatched. Cleans are my favorite Olympic exercise because you have to pull, get under weight, and explode up. This replicates the takedown the best I would say and is more geared towards MMA type cardio I need. Also cleans helped me develop my legs ability to use the stretch reflex. As for the front squats, these where pretty much the general warm up exercise and used for maintenance. The Clean is an awesome exercise that easily fatigues participants if they use progression with proper technique. To further understand the energy systems and lift benefits from Olympic weightlifting for a Mixed Martial Artist you have to also know what they target and that’s fast twitch muscle fibers. More on that next time- Now go Train Hard! Evan
Ryan Gracie Jiu Jitsu Black Belt Glendora - Side Control Escape
Just like the "Ghost" escape, but a nice flow if it fails...
Monday, May 13, 2013
Critical BJJ Technique - Cody McKenzie/Jon Jones Guillotine Choke
Learned the defense for this from Doomsday Howard tonight-cool stuff
Thursday, May 9, 2013
Tuesday, May 7, 2013
Sunday, May 5, 2013
Yoko Guruma
My favorite counter throw and one that I like to use offensively if my uchi mata is getting countered, but that is for another post.
Saturday, May 4, 2013
Thursday, May 2, 2013
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