Body Slam! Grappling Conditioning Basic Workout

Body Slam! Grappling Conditioning Basic Workout



Body Slam can be followed as part of a daily routine, every other day, or as you feel best for your specific grappling conditioning needs, style, and system. You may also simply choose to implement a few exercises here and there in your current grappling conditioning programs. Below are some example exercises and a basic structure for a complete Body Slam! workout. Studying the exercises on the DVD will help in your ability to maneuver and control your training partner. Remember to alternate back and forth, as soon as you finish one set your partner does one and then you go again and so on.


Grappling Conditioning Basic Workout
Gymnastics and mat work: (pick 4 or 5)
Jogging, cart wheels, shoulder rolls, front rolls, bridging, shrimping, round offs, etc. along with stretching for a warm up.
The best way to do this: pick 4-5 exercises and do 5-10 reps of each and then stretch. This will get your joints and muscles ready to go.


Medicine Ball throws: (pick 2 or 3 from the DVD)
Up for height 2 sets of 5 throws
Down like a snap 2 sets of 5 throws


Body weight exercises: (pick 2 or 3 from the DVD)
Squats 2 sets 25
Push-ups 2 sets of 25


Buddy Lifts: (Pick 5 or 6 exercises from the DVD)
Double Leg lift: 3 sets 5-10 reps
Single Leg lift: 3 sets 5-10 reps
Reverse lift: 3 sets 5-10 reps
Straddle lift: 3 sets 5-10 reps
Fireman’s Carry Squats or lunges: 3 sets 5-10 reps


Buddy Lifts (BL) and Body weight (BW) exercises
BL-Double Under-hooks: 4 Carries for distance (i.e. across length of training mats, down and back equals 1 rep)
BL-Piggy back: 4 Carries for distance
BL-Wheelbarrow: 4 Carries for distance
BW-Squats: 50-100 reps
BW-Push-ups: 50-100 reps
BW-Pull-ups: 20-30 reps
BW-Lunges: 2 sets of 10-15 reps


Partner Sit-ups and neck: (Pick 3- 5 exercises from the DVD)
Hands and knees/Legs in armpits: 2 sets 10 reps
Sit up while he stands (your legs locked): 2 sets 10 reps
Flip over w/ partner: 10 reps
4 Way Neck: 10 reps each side


Start with the gymnastics, mat work and medicine ball throws as part of your warm up drills and stretching routine. Then begin the buddy lifts. After you have done your buddy lifts you can incorporate as few or as many of the body weight exercises as you like but if you do too many before your buddy lifts then you will lose out on a lot of your “pop” and power in your buddy lifts. This is a basic recommendation so feel free to be creative and try to gear your workout towards your individual needs.


This workout will take about 45 minutes to an hour depending on how many exercises you choose and also depending on your rest times. A good rule of thumb to remember is that if you want to make the workout more explosive then do more sets with fewer reps and longer rest times.


If you want to make the workout more endurance oriented then do fewer sets with more reps. You can also increase the number of exercises for the same effect.


The great thing about this type of workout is that it requires very little equipment, only a partner and medicine ball, and can be done just about anywhere and anytime. If you don’t have a partner available you can also use a throwing dummy or heavy bag.


This workout is pretty intense so be ready for it. If you are starting out I would recommend doing the minimum number of exercises or even reducing numbers in half at first and then work your way up.


Have a great workout!

2010 NAGA World Champion

December 18th my wife and I traveled to Forth Worth Texas so that I could compete in the 2010 NAGA Grappling World Championships. I was able to win the semifinal match with a front choke submission in the first minute! I won the final match by decision in a technical battle of positioning and conditioning. I had a great time competing and won a beautiful NAGA World Championship belt.

The event was huge with adults competing on Saturday and the kids competing on Sunday. There were literally thousands of people in attendance between competitors and spectators. NAGA puts on a great event and their staff is great to work with. Their events are quickly becoming one of my new favorites to compete in.

Preparing for the event I incorporated a lot of the things I talk about on my website. Specifically I had been focusing on a core group of techniques for the past six months. I also utilized Cross Fit style workouts to help my conditioning the last 4-6 weeks leading up to the tournament. I also used the bike inner tubes and swiss ball training like I usually do. To top it all off I wasn't without my game plan which was pretty simple and to the point. I made sure to write it down and keep it with me during the competition to help with the final pre-match mental preparations.

Here is a picture of me and my belts (UCE Grappling Championships on my waist, NAGA West Coast Championships on my left and NAGA World Championships on my right).

Zar MMA and Champion Challenge XV

This weekend was a good one for Team Machado Utah and Kingdom Klub. We had Koffi Adzitso, our Welterweight phenom, fighting in the Zar MMA Fight Night on November 12, 2010. Koffi's opponent was Kevin Burns, a UFC veteran. Koffi came out strong and lit up Burns with his fast hands and power. Koffi cut Burns under the right eye with a left jab and a few seconds later cut him under the left eye with a right cross. Burns appeared dazed and confused and began throwing wide shots, Koffi countered beautifully and sent Burns down in flames. Koffi won by KO in the first round!

At the Champion Challenge XV Grappling tournament Team Machado Utah members Spencer Kutler and Brandon Ruiz competed and did well in their respective divisions. Spencer had two matches in which he worked on his skills and gained more mat time and experience. Spencer is improving and is looking to start making some break throughs soon. Brandon won both Gi and No-Gi Super Heavy Weight divisions.

In all it was a great weekend for our team! Plus I found a great new barbecue joint up in Layton called Holy Smoke BBQ! Jeff, the owner was an awesome down to earth guy and I can't help but get a little emotional and excited that there is one more great BBQ joint in the world!

Grappling for Dummies

If you're looking for a great way to supplement your grappling workouts look into getting a throwing or grappling dummy to train with at home. They are fairly easy to store, and you can drill as many times as you want! Check out my website for more on working out with dummies: http://www.grapplingcrossover.com/

Get ahead of 90% of your Grappling competition!!!

If you want to get better than 90% of the Grappling competitors out there focus on the areas you know will present themselves in your Grappling match! Takedowns, Side Control, Passing the Guard, Mount, Back Mount, Guard are all positions that show up in every single Grappling or Brazilian Jiu Jitsu match. Rather than take time getting fancy get good at the basics in these main positions!

NAGA West Coast Championships

Back in September I took a few of my students with me down to Las Vegas to compete in the NAGA West Coast Championships. Team Machado Utah/Kingdom Klub did very well! Jeramy Hunt-Loveless Gold and Bronze, Wes Kjar Silver, Koffi Adzitso Silver, Spencer Kutler (DNP), Brandon Ruiz Gold. We had a great time and got some great experience. We are now preparing for the Champion Challenge here in Utah in November!

Left to Right: Jeramy Hunt-Loveless, Wes Kjar, Koffi Adzitso, Spencer Kutler, Brandon Ruiz

RMBJJF 5th US National Cup

RMBJJ 5TH ANNUAL NATIONAL CUP Team Grappler's Edge proved once again who the top Grappling Team in the region is by dominating the competition at the Rocky Mountain Brazilian Jiu Jitsu Federation (RMBJJF)'s "5th Annual National Cup" held on Oct. 16, 2010 at Arvada High School, Arvada, CO.
Team Grappler's Edge entered 8 Competitors, and came home with 11 medals (and 8 of them GOLD)!!! Team Grappler's Edge Winners were: Jess Zobeck Adv -127 GOLD Leo Snow ADV -140 SILVER Brett Tellis ADV -150 SILVER Nick Marr ADV -167 GOLD Shane Cross ADV -182 GOLD Brandon Ruiz ADV +220 GOLD Nick Marr ADV -180 Absolute GOLD Brandon Ruiz ADV +180 Absolute GOLD Adrian Valenzuela BEG -150 SILVER Mike Trujillo BEG -182 GOLD Bret Tellis -150 (Gi) GOLD
CONGRATULATIONS TEAM... OUTSTANDING JOB!!!

Left to Right: Nick Marr, Jess Zobeck, Brandon Ruiz, Leonard Snow, Shane Cross

Interview

I recently did an interview with Daniel Mower of www.arcanumbjj.com and we talked about some of my beginnings, some philosophy and the who has best brazilian jiu jitsu in MMA.

Here is part 1 of the interview: http://www.youtube.com/user/dmower397#p/u/1/YPGVQDoqA30

and part 2:
http://www.youtube.com/user/dmower397#p/u/0/ISa-GbA02zU

Now teaching and training at Kingdom Klub

I'm now teaching and training at Kingdom Klub Gym up in Woods Cross Utah! It is an amazing facility! We have 6 full size tatami mats, kick bags, throwing dummies, and great locker & shower facilities. It is definitely a World Class facility! http://www.kingdomklub.com/

Greco Roman Wrestling for Cage Defense

Check out this intro to cage defense. We use Greco Roman wrestling techniques to move and control against the cage.
http://www.youtube.com/user/RuizCombatGrappling#p/a/u/1/e8dyMRXc6ds

Roy Nash - National Champion Throwing the Dummy

Check out one of our team's younger wrestlers! He is only 14 and already a Freestyle and Greco Roman National Champion (YES that is 2 National titles!). Here he is throwing the heck out of the dummy! (FYI it only took us 10 minutes to get him 'wired' right to throw...before we 'wired' him he was falling flat and splattering himself) Pretty good for a 10 minute rookie!!!
http://www.youtube.com/user/RuizCombatGrappling#p/a/u/0/Z6GS2JlC4NA

2010 Pancrase World Championships

This year's tournament was fun as always. I was able to bring my family along with me to Colorado...its like a homecoming of sorts. Our oldest daughter Cheyenne was born in Colorado Springs and we still have many friends there. It was a great trip. I won my division at the tournament winning by submissions.

I also had a really cool foot lock submission that I learned from Jake Shannon, Catch as Catch Can Wreslting ambassador and http://www.scientificwrestling.com/ founder. Its pretty sweet and won me a match as you can see from the photo. As you can see its pretty painful when applied correctly.

Team Grappler's Edge - 2010 Pancrase Submission Wrestling World Champions!