Tag Archives: kettlebells

Tabata Method for Judo and BJJ

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The Tabata Method is just another one of many ways to do a “high-intensity interval training” workout. The “method” is do something at a crazy pace for 20 seconds then 10 seconds of rest (or something at a light pace), repeat for 4 minutes.

I tried it with an interval timer for 6 minutes (the approximate length of a judo / bjj match). I did four such “matches” (with about 5 minutes of rest in between). It doesn’t sound like much but it was real tough especially given that I softened up a bit in the last month of long days behind the computer.

For the first “match”, I did burpees. For the second, 32 kg kettlebell swings. For the third, I alternated between chin-ups and clap push-ups. For the fourth, I did seoi nage fits with bands. The last “match” was the toughest, given that my legs started giving out at the 2 minute mark. I kept imagining that I’m trying to pass a tough guard.

Anyway, it’s not a fun work out, but definitely a good way to help keep the cardio up and mentally toughen up a bit.

Solid Jiu Jitsu Fundamentals

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Fundamentals class (6-7pm) at BJJ United precedes kettlebells, no-gi, and then an advanced bjj class. It’s always packed with good training partners, and a lot of them.

I like this class because in it Jared Weiner usually shows the basics, and I’m all about the basics. All I want to do in jiu jitsu, in the end, is to excel at the fundamentals.

I got a chance to train with Jared and Rafa (one of my favorite training partners). Rafa kept going to inverted guard which is great to see because it makes me feel like I’m not being ridiculous for working on this guard also. He has a very technical game that’s fun to figure out and find answers to.

The roll with Jared was excellent. He has exactly the kind of top game I hope to developlex-fridman-rafa-rolling-at-bjj-united one day. Lots of pressure, strong powerful passing, knee on belly, chokes, backtakes, etc. I went for a basic x-guard entry that works on most people, and he just didn’t even pay attention to it. He broke the butterfly guard, and passed real heavy. I had no space to move, none. Awesome jiu jitsu!

I also did the Kettlebells class with Sharon. I especially liked the pass-under lunges. She had a better name for them, but I forget it now. Here’s a video of this exercise. It’s definitely a good mix of balance, coordination, strength, and there’s a kind of nice flow to it.

PS: Thanks to Greg (a BJJ United student) for the excellent photography. It’s always great to see someone be very good at their hobby (or job).

Home is Where the Heart Is

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This post not only has an exceptionally lame title, it also has a picture of a shirtless cartoon guy with color-coded muscles and tiny shorts.

Sigh. I am terrible at blogging…

Anyway, I’ve been plagued by little injuries, finger, shoulder, now knee, so I haven’t been able to step up training to more than once a day. I put in the 1.5 hours of mat time every day, no exception, and run. That’s it.

Of course, I won’t win Worlds with that. I have to get back to getting the hard night sessions in. But my jiu jitsu is getting crisper, steadily but surely.

Okay enough bitching for now. I’ve watching Rick do his 100 each of pullups, pushups, squats and thought that could be a good way for me to get a little strength training in amidst all the jiu jitsu. I want to keep strength training to a minimum, but SOME is still important. So I bought a pull up bar and put it up in my apartment. It works…

I did 90 chin ups, 180 push ups, and a bunch of shoulder therapy stuff with resistance bands. It was really short, high-paced (about 15-20 minutes), but ended up being a good work out.

I’ve always had a hard time working out at home, but I think this simple program changes things. I’m doing this “work out” three times a week at home. I’m starting out slow just to help make sure that I stick with it. But I’ll gradually extend it to include kettlebells and yoga. Anyone have a 32 kg kettlebell I can buy / rent? I also came across a homemade bulgarian bag recently that seems like a hell of a good piece of home workout equipment that can be made for just $20.

At this stage of my training, I don’t want to waste much time on fitness vs actual drilling and rolling on the mat, but it’s important to at least get some in.