If you’re interested in a  jiu-jitsu tournament around the Northern California area then check out rumble in the redwoods. http://tigerbjj.com/calendar/rumble-in-the-redwoods. If you plan on doing the Pan Ams coming up in April then this tournament would be a great way to get in tournament mode and get you ready for the big show in April.

Choose one:
Stand-up: With a training partner holding mitts or on a heavy bag, complete the following:
For 20 minutes:
Jab-Cross-Sprawl
Jab-Cross-Jab-Cross-Sprawl
Jab-Cross-Hook-Sprawl
Jab-Cross-Hook-Cross-Sprawl
5 Knee Strikes each leg, 5 Roundhouse and switch kick each leg
Clinch: With a training partner using a Gi, complete the following:
10 rounds
Sprint 50 meters
10 Seoi-Nage set up each side Seoi-Nage
20 yard bear crawls
10 Osoto-Gari set-up each side Osoto-gari
20 Wrestling shoots
Ground: With a training partner or multiple training partners, complete the following:
6 rounds total, rest 1 minute between rounds
2 minutes of side control escapes (bottom position)
2 minutes of maintaining side control (top position)
Rest 1 minute
Start in side control and try to escape. This is your chance to work on “worst case scenario”. When switiching to top position, go for submissions, transitions, etc. Once the bottom guy recovers to guard, half guard, etc. then start over.Posted by
Chad in
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12 30th, 2009 |
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Hey if your interested in learning more about fueling your body with the proper foods for pre-workout and post workout meals then subscribe to Robb Wolf’s Podcast on itunes, IT”S FREE!  He does a great job of  explaining what works and doesn’t work. Like I said in the previous post about Robb, he’s a genius when it comes to eating right for lifestyle and sport. He’s also a strength and conditioning coach and runs and owns a very successful gym in Chico, CA. Also check his website out- www.robbwolf.com for more information.
Choose one:
Stand-up: With a training partner holding mitts or on a heavy bag.
5 Rounds
20 Punch Combo (Mix these up as your creativity will allow)
30 Bob and Hook left and right side
40 Sit-ups
50 Thai Combo Kicks (use front push-kicks, leg kicks, body and head kicks, knees from the clinch or free standing. Mix these up as your creativity will allow.)
Clinch: With a training partner using a Gi, complete the following:
10 rounds
Sprint 50 meters
10 Seoi-Nage set up each side Seoi-Nage
20 yard bear crawls
10 Osoto-Gari set-up each side Osoto-gari
20 Wrestling shoots
Ground: With a training partner using a Gi or No Gi, complete the following:
High Knee Jump Rope 1 minute
Submissions from the close guard 2 minutes
High Knee Jump Rope 1 minute
Passing open guard 2 minutes
High Knee Jump Rope 1 minute
Escaping mount position 2 minutes
High Knee Jump Rope 1 minute
Escaping Rear Mount 2 minutes
High Knee Jump Rope is bringing your knees high above 90 degrees while jumping with a rope.Posted by
Chad in
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12 29th, 2009 |
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Here’s a video of Bomba doing some clapping pull-ups. Yeah I know…if you’ve been following the other videos of Bomba doing some crazy stuff then this wouldn’t surprise you.
Sorry for not posting the results of last week. I forgot my sheet at the gym and it has all my numbers I did. I will post tomorrow.
In case you don’t know we are doing high intense workouts this week and taking a break from the heavy lifting. We’ll resume back next week with the strength program.
For Stand-up, Clinch, and Ground: Using a Kettlebell complete the following.
As many rounds as possible in 15 minutes (AMRAP)
10 KB Clean and Press-Right Arm
5 Burpees
10 KB Clean and Press-Left Arm
5 Jumping SquatsPosted by
Chad in
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12 28th, 2009 |
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Just got back from a road trip to Oregon. 9 hrs! Well worth the drive because we saw family for Xmas.
This week we’re taking it easy on the lifting and hitting straight high intense workouts. Next week we’ll resume back to some heavy lifting. I’ll also post the past week results tomorrow.
MMA WOD: Choose One:
Stand-up: With a training partner holding mitts or on a heavy bag.
5 rounds
Run 400 meters
2 minutes of combos (mix it up)
Clinch and Ground: With a training partner using a Gi or No Gi.
5 rounds
Run 400 meters
50 sit-outs
50 reverse hip escapesPosted by
Chad in
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12 23rd, 2009 |
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Strength Workout: Rest Day
Choose one:
Stand up: With a training partner holding mitts or on a heavy bag.
5 rounds
10-20-30-40-50 Jab and Cross
40 Sit-ups
30 Thai Kicks (Push kicks, roundhouse, switch kick, etc.)
20 Squats
10 Knee Strikes each leg
Complete the Jab-Cross ladder first and then move onto the sit-ups, kicks, and so forth.
Clinch and Ground: With a training partner or multiple training partners.
6 rounds-rest 1 minute between rounds
1 minute of takedowns
1 minute of defending takedowns
1 minute of passing guard
1 minute of maintaining guard positionPosted by
Chad in
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12 22nd, 2009 |
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Hey here’s a video of Kate Levering kickboxing yesterday. Kate is an actress from the popular TV show on http://www.mylifetime.com/shows/drop-dead-diva and plays Kim Kaswell as a hot shot lawyer. Season 1 was a great success and Kate in a few months, is going to shoot the second season early 2010. Kate trains with us at ARCFit when she visits Sacramento to see her family. Her sister Melissa is an avid crossfitter at ARCFit and when she brings Kate in to train, it’s always entertaining and fun to be around. Thanks for stopping by Kate and good luck in your second season of Drop Dead Diva. Aloha!
Train 4-6 hours before or after MMA Training
Strength Workout
Deadlift 5×1`
Warm up @ 70% x5
Warm up @ 80% x5
Working Sets @ 90% 5×1
Rest a few minutes and then complete the following:
3×10 Deadhang Pull-ups, rest as needed between sets
5×10 Walking lunges each leg, rest as needed between sets
Rest Day for MMA WODPosted by
Chad in
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12 21st, 2009 |
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So last week our members at ARCFit did a workout that included a movement they were not use to called the isometric squat and sprawl aka “menehune sprawls”. We do this exercise in BJJ as part of our warm up along with some other animal like exercises. I decided to take the sprawls and include it in a workout and see what it would be like. Turned out to be great for the coach to watch but not so fun for everyone doing it which equals a SUCCESS in my mind. LOL! The first part of the video shows the “menehune sprawls” done by everyone. The workout was:
6 rounds for time:
21 menehune sprawls
40 yards Waiters Walk at 95lbs
15 Box Jumps
Try it and see what you think!
Train 4-6 hours before or after MMA training:
Shoulder Press 5×1
Warm up @ 70% x5
Warm up @ 80% x3
Working Sets @ 90% 5×1
Rest a few minutes then complete the following:
As many rounds as possible in 20 minutes:
Run 200 meters
4 Push-ups-feet elevated @ 24 inches on box
8 Kettlebell Swings-2 pood or 72lbs
12 Box jumps-24″
You can also use a dumbbell if you don’t have access to kettlebells. If you don’t have a 24″ box to jump on then find something, anything stable to jump on. Scale workout down to fit your fitness ability.
Choose one:
Stand up: Shadow box for 30 minutes
Clinch and Ground: Sprawl, shoot, hip escapes, reverse hip escapes, hip escapes to knees to elbows, etc. Constantly move for 20 minutes straight. Try to make movements flow with each other.