Training with Doc

This morning I had my first private training session with Dr Mark Cheng Chief Instructor of Kettlebells Los Angeles (KBLA). This is not the the first time I train with Doc, I train with him every Sunday at Clover Park in Santa Monica home of KBLA. We met to review my snatch technique for my up coming RKC snatch test I retake. For my weight class I need to perform the max number of snatches to pass which is 74 with a 24kg kettlebell.

The last time I tested my self I did 66, 36L/30R with a 24kg. Today Doc had me warm up with some one handed swing, then he had me do swings, let it go and "hook" it deep. When someone is doing high reps of snatchs when your grip starts to give out you can re grip the bell be letting it go and hooking to re-grip the bell.

After the swings, Doc asked me to 35/35 snatches. I did 64, 35/29. Not bad, Since I knocked out 280 snatches on Wednesday with 16kg KB. Afterwards Doc asked me what I though doing work. I said my cardio, But he meant technique wise. I had to think about it being winded and hanging to think don't go well sometime. All the thing I thought I did wrong, was not really that bad. Doc told me I needed to Hold The Lock Out when the bell is over head and not to release until the bell is on it's way down to unluck, and Just as important to keep my heels planted. I never noticed when I come up on my toes when I do lots of reps. I know when I do say 10/10 reps with a short reset and do another set I don't do come up on my toes.

Next Doc had me do another set of 15/15 of snacthes. But this time I had Hold the lock postion until the bell is on it's way down, and keep my heels planted with out rocking on to my toes. I went thought the motions to get the feeling. Once I had the feeling I started the next set of snatches. I losted the lock out one time, and it was the 14 rep on the right side. From there I did 6 more sets of 10 hold the lockout and keeping the heels planted to avoid rocking on to my toes.
What a differance just doing these two things to helped improve my technique for snatches.

This Sunday will be the day I will take my snatch test. I've given the tools needed to pass, now it's up to me to use them.

VO2 Max training

I haven't done the VO2 Max Protocol since Last month's RKC. I needed to train snatches for preparation for my snatch test I need to pass to be a RKC. VO2 Max seem like the best thing to do since a few days a way from talking my snatch test.

16kg 7 reps, 40 sets, 15:15 for a total of 280 snatches.

Trianing At The Park

Today I decided to go back to the RKC minimum, Swings. I haven't done a swing only workout since completing the UCLA RKC in August. Before the RKC I did a swing only workout two or three times a week. Since August I have used swings as a warm up for my snatch training. Todat I used a 28kg, a 24kg, or two 24kg kettlebells for this workout. I only count my reps but not the sets, each set was 5, 10 or 20 reps with a short rest in between. I paid more attention to my technique. I wanted to focus on locking out and breathing then keeping count of how may set I was doing. I will start getting back to what got me ready for the RCK and do more swings.

Sunday Morning Kettlebell Training

Today was Training with the Kettlebell Los Angeles Crew. The last couple days my lower back pain returned and I wasn't sure why. I rested most of Saturday so I could attend Sunday morning KBLA training class. I woke this morning with no pain so I was off to training.

Today's class we work the shoulders. Started with joint mobility then moved on to naked Hard Style Lockout, next was swings for warm up. Since I my heavy day was Friday I decided to go light and use a 24kg for most of my workout with the exception of squats I used a 32kg for 3 sets of 5 other then that I stuck with the 24kg for the rest of the work out. 

Next we moved on to Clean and Press, Squat ladders starting with 5/5 down to 1/1. After that we did 3 Sets of 3 Push Presses. Last was the Walking over head press for 30 or so yards 4 times up and back. 

Last Circuit training, I don't remember most of it, but I do know I need to work on my Bear Crawls with a push up! My weakest technique.... 

RKC Snatch Test Practice

Today's Kettlebell training.

Warm up 40 swings with a 28kg, 2 sets of 20. 

140 Snatches. 80 snatches with a 28kg, 2 sets of 20L/20R. Knocked out the first set of 40 then rested as long as needed to recover. Then completed the second set of 40. At First I was only goin to do 15 But I  felt good so I did 20 on each arm. I Walked until I recovered then did 60 more with a 24kg. 3 set of 10L/10R.

RKC Arm Bars with 24kg. 3 sets of 3. 

Dave Camarillo Seminar

Sunday I went to Dave Camarillo Seminar held at Orange County Kodokan Judo Dojo. Great seminar! It was about 2 1/2 hours long. Dave talked about his philosophy on Jiu Jitsu and Judo. How they both can work to help each other. He said basically for the Judoka at the seminar"Any Judoka who learns how to play the guard will never lose in competition!" He went in to explain how and why a judoka would not lost if they learned the guard. He talked about his days at Ralph Gracie Academy and he days at San Jose State.

Dave covered techniques that he teaches at his Academy and from his new book Guerrilla Jiu Jitsu. Everyone who attended got a copy of the book. I'm not going to get in to book review, but I will say it's a must have. I helped my partner more then I trained. The reason was he was a white belt wit no BJJ training and he was the only person left when everyone partnered up. When it came to the drills I would work them with my partner. Dave taught some basics how to pass the guard, escape the mount and how to mount your opponent. Then he covered the basics of the open guard With drills to help you understand the open guard.

Dave said during the seminar" Judo newaza has no structure, it just a bunch of techniques", as a Judoka as well I have to agree with him there.

If you ever get a change to train with Dave, do it you won't regret it.

Sixth Day of Training, More BJJ

Today I went to Rey Diogo Academy I have been training with Rey for four years now. I like training there for a few reason. Great school, great people and great instructor. Rey's school is like family. Which is the best environment to learn BJJ.

Class was basic. Rey taught how to set up the Kimura, Keylock from side control. Which is the technique I get when training. From there using the same set up to get an arm bar from Kesa Gatame. Something I should do more when rolling.

Tomorrow, Sunday, I'm going to Dave Camarillo seminar.

Garage Training Today

Today a friend came by to roll. Since he just started training BJJ a month or so ago I showed him a couple of techniques to help improve his game. For the short amount of time training he picks up moves fast. I showed him a mount escape and Another way to get an arm bar. After drilling the two techniques for forty five minutes we rolled. We rolled for twenty minutes. I had him work on positions he knows and I worked on my guard game.

No Judo tonight, My body needs a rest.

New Week, More Training

Last week was lite week for training. After the 4th I took most of the week off. I did roll with couple of friends, but nothing serious. We just did rounds 3 minutes rounds for 5 founds. Good to keep the heart pumping.

Monday of this week I went to train at a friends new BJJ School. "D" likes to teach a couple of techniques and drill the hell of them. This week was a mount escape that worked like a charm. I never seen it and been training over seven years. It was so simple, you think to your self "why haven't I did this before?" We had to drill 25 times to the left then 25 times to the right. If you didn't get it right you do more. D like to make sure that you get the technique before you leave. The last time I trained with him we drill arm bars from the mount. When I went back to me school I caught a guy with that technique. I agree with D, repetitive drilling is better then doing a technique a few times, OK, 10 time and then moving on to the next technique. Next we drilled arm bars from side control. I like this technique as well. I will be add this technique to my arsenal. After all the drills it was open mat time. We rolled 5 minute rounds with someone on the mount then rolled until someone tapped or time ran out. I rolled 2x back to back to a short break and rolled with D. Like always I taped to him. Nothing new there, I have taped to him since we where white belts. It's not that I suck, Okay I do, but D is that good!!! I took him longer this time then It has in the past, so either I'm getting better or he's was going easy. I like to think I'm improving.

It was great training and I will be heading down to train with D again real soon.

Tuesday was back to Judo training ....There was no Judo class the week of July 4th. So, I missed another week of Judo. I was looking forward to class this week, so I arrived a little earlier then usual to be there before class started. Tonight's class was Newaza training. When we do Newaza in Judo, I just go with the follow. Do what is being taught. I always look for on how to improve it or how to defend it. Most the I do both. We did the "Pedro" Drills. What they are is transition from side control position to position to help improve pinning. In Judo when you pin you opponent for 25 seconds you win. In BJJ you it is used to transition to another position or set up a submission. We did three different Pedro drills then moved on to Newaza randori. The drills are great for Judo or BJJ. After newaza we did randori. I trained with a Black Belt who tough to throw. I did well and end up throwing him. It wasn't a good throw, but if we where in a tournament it would have been a wazi. I will back to class on Thursday night.


Tonight was BJJ training. Rey had Us warm up and do basic set of the spider guard. After a 20 reps he had us getting the spider guard then transition to the triangle choke. After I did about 30 reps. Rey then had us do some stand up. We pair and go for one minute then if opponent or you were taken down finish on the ground. After everyone went at least one round he had the class pair up for free training. Three minutes rounds with one person starting from the mount. The person starting from the mount was to maintain the mount the person who was mounted was to escape. I end it up going to straight round one round from each position. Great work out!

Tomorrow Judo class.

Skipped Judo, but Still trained BJJ

Thursday

I trained BJJ in the Morning with my friend Tony. We trained for an hour and then rolled. By the time Judo class was to start I needed more time to recover. So I skipped Judo training. I be back at Judo after next week. No class until next because of 4th of July.

Friday

I went to open mat at Rey Diogo's. I white belt asked me to roll first, so I used him to warm up. Worked position with him to help him and get me warmed up. Next Rey had me rolled with a blue belt who just joined our school. Nice guy, good technique and Strong as hell. If we were keep score I won on points. But he gave up positions/points to get his game going. He like to play guard, but I took him out of his game.

Then I finished the night and rolled with another blue belt and worked him with the same submission each time we rolled. then we worked on my guard, he owned me then... LOL

Until next week

Back To Training

Finally I training again... well I haven't really stopped, just stopped blogging. Back in March I found I had lots of time to train for the Brazilian Jiu Jitsu Pan Americans. I trained almost everyday even the day before the Pan Ams. I Lost my first match while I was waiting for the purple belt opens to start when I felt my shoulder starting to hurt. I didn't remember getting injured during my match, but I was in a lot of pain. Just before the open was to start I couldn't left my right arm higher then my shoulder. I had to pull out of the open. I spent the next couple months I been recovering from my injury.

I've now back to training with no shoulder pain. This pa

st couple of weeks I back to training three time a week.

This weeks training sessions:

Monday Morning Training: BJJ technique drills
Monday Night Training: More BJJ drills and more free roll

Tuesday Morning: BJJ technique drills and rolled some more
Tuesday Night: Judo training. Lots of uchi komi's and ne waza. After ne waza, randoi.

Wednesday rest day.

Tomorrow I will be back at with BJJ in the morning and Judo in the evening.

BJJ Black Belt Seminar for Charity

Today there were a few Charity events in California. The one here in Los Angeles had 10 Brazilian Jiu Jitsu Black Belts from around Los Angeles and Orange County to help raise money for Hurricane Katrina and the Red Cross. It was a good cause and it brought people for as far away as San Diego.

I trained for an hour and half before a called a day. Each instructor taught something their special technique. The range from a simple sweep to a arm bar from the spider guard.

Another great day of training.

Open Mat training

I made it agian to BJJ training. Friday night is open mat training. Some Friday night's can a low turn out or over crowded, and tonight was the overly crowded. There was at least 25 guys there. Rey then had cleared the mat and pair guys up for 5 minute rounds. I did three hard rounds before I took a break and helped a white with some basic submissions.

I was happy to be able to make 2 times to training this week.

I got to train in BJJ tonight!

I finally made it to class tonight. I was a little late to class I trained for about 45 minutes. I felt good after class. I was planning on making to Friday night open mat training.

No BJJ, Again!

Another night of No BJJ, This Sucks! I made the best of it and trained at home.

Resistance Band Training

I used A Lifeline USA red band

3X10 Chest Press
2X10 Tricep Kick Backs
2X10 Standing Rows
2X10 Shoulder Rotations
2X10 Lateral Rasies
2X10 Front raises
2X10 Over head Shoulder presses
2X10 curls

Monday

I started the morning with a lite 10 minute spin in the spin bike. Next was Abs work out. Real basic. 2 sets of 25 crunches and 2 sets of 25 reverse crunches. After that it was body weight exercises with 3 sets of 10 push ups, 3 sets of 10 Dips and 2 sets of 10 pull ups.

Not sure if I will make BJJ class tonight, if not I will do more cardio.


NO BJJ TRAINING:( So I rode the spin bike for 20 minutes at a high pace.

I will try to make it to class tomorrow.....

Sunday

I couldn't make it open mat at Rey's today, so I decided to work out at home.

Body Weight Exercise

2 sets of 10 Push ups
2 sets of 10 Dips
2 sets of 10 Pull ups

resistance Band

2 sets of 12 Chest press
2 sets of 12 lateral raises
2 sets of 12 Should press
2 sets of 12 tricep kick backs
2 sets of 12 up right rows
2 sets of 12 curls

Abs work out

2 sets of 25 crunches
2 sets of 20 reverse crunches
2 sets of 15 toe touches

Morning BJJ Training

I haven't trained BJJ since I popped my elbow a week ago. Today I decidced to go to class to see how I would hold up. We warmed up for about 20 minutes. Running, Sit ups, Forward rolls,hip escapes...

Today we worked on passing the open guard. When you opponent has you in his open guard with on foot on your bicep and the other on you hip and he's controlling you sleeves. The pass we worked on was to grip his gi inside his knee of the leg controlling your hip and with the other hand grip as close to the knee as you can. As you stand up pull back the leg you opponent is controlling you hip with and push down to hold it to the mat. Now push down the leg controlling the bicep and step around to pass his guard. Next Rey add a choke. As you step around to get side control hook one hand around his neck to grip the GI lapel closes to you and the other hand under his elbow to control his arm. Next slip you hand/arm controlling his arm behind is head. As you are set up the choke take your leg that is on the mat and swing it next to his back so you can fall back on to your back and pull him in to your guard. Swing the other leg over his stomach at the same time apply the choke.

We drilled for about an hour before Rey called for open mat training. I skipped because of my arm. I will wait until next Monday before I begin training full speed again.

Wednesday's training

WEDNESDAY. I kept up with morning training. I stared with cardio then sit ups and resistance band training.

Spinning 20 minutes

Sit Ups

2 sets of 20 crunches
2 sets of 15 reverse crunches
2 sets of 10 toe touches

Body weight

2 set of 10 pull ups
2 sets of 10 dips



I trained again to night so I rode my spin bike for 12 minutes.

Tuesday, the day after a holiday weekend

I hadn't trained since Friday night. So I wanted to take it easy. I started with spinnig then resistance band training. Next was Body weight exercises.

Cardio
Spinning for 25 minutes

Resistance band training

Chest Presses 2 sets of 15
Tricep kick back 2 sets of 10
Lateral raises 2 sets of 10
Shoulder rotations 2 sets of 10
overhead shoulder press 2 sets of 10


Judo class ended for a few weeks. Class starts back up at the end of September.