Is your Fitness Functional?

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Is Your Fitness Functional?
Functional fitness has got to be the biggest buzz word in the fitness industry today. If you google “functional fitness”, the definition according to Wikipedia is, “functional. training is a classification of exercise which involves training the body for the activities performed in daily life. For me that definition sums it up clearly. Yet, those two words have taken on an entirely different meaning.
The fitness industry is just like any other industry. There is always a trend. Even in Brazilian Jiu-Jitsu Competitions there are trends. One minute everyone was playing deep half guard, then it was berimbolo etc… So we are now in the era of functional training! The problem is, everyone is tagging functional to marketing campaigns and what not. It has taken on a different meaning.
I feel that people think that if you are doing a compound exercise that it is functional. I don’t agree entirely. I see some people doing the most outlandish stuff ever on Instagram. Then they say how functional it is. I’m thinking, functional for what exactly?? Maybe he thinks because he was working multiple simultaneously that its functional?
Functional for me is mimicking movements you do in everyday life. We walk, squat, lunge, reach, bend over, pic things up, get out of bed, pic up babies, carry babies around etc… But, if you are like me, I train and teach Brazilian Jiu Jitsu every day. So, my functional training is a bit different than most people. That is why I developed Kettle-Jitsu.

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Functional for me is also teaching your muscles to work together harmoniously. We achieve that in my boot camps with certain exercises that are staples of my curriculum. In almost every class I teach, I include different variations of dead cleans, squats, lunges, presses, rows and dead lifts. I believe those exercises are amongst the most functional for regular everyday people and combat athletes. Functional exercises for combat athletes are, rocking chair, snake move, deck squats, combat cleans, swings, Turkish Get ups, and high pulls etc…
I believe functional also boils down to the piece of equipment you use. I feel that your body, barbells, dumbbells and kettlebells are the most functional tools you can use. With those tools you can comfortable, clean, squat, press, lunge, and hinge. If you cannot comfortably do that with something, then for me it’s not that functional. But just because it’s not functional doesn’t mean it’s useless.
Let’s use the Macebell for example. For those of you who don’t know what that is, it’s a long metal pole with a ball attached to it. You can perform compound movements with it. But do they actually mimic anything you do in everyday life? We do not even hold things in our hands in everyday life in the same manner necessary to use a Macebell.
So, if you are truly looking for functional workouts, take a deeper look into the movements. Ask yourself, does this mimic anything that I do every day?

For the very best in Kettlebell and body weight training, check out the downloads in our store!

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What is the KB Strength and conditioning program?

kb-strength-banner-for-web-and-facebookKB Strength and Conditioning, 2 Month Intensive Kettlebell, Body Weight and Nutrition Program
The KB Strength and conditioning program is something I have been working on for some time now. While training my group classes at Legacy Burbank, I have experimented with different protocols and the combination of specific kettlebell and body weight exercises that would optimize fat loss and muscle gains. Ask yourself, which exercises do elite athletes, crossfitters and MMA fighters use to gain strength, power and muscle? Cleans, dead lifts, overhead snatches, rows, presses, and burpees are staples of their routines. These exercises are usually performed with barbells though. But guess what? You can do all of these exercises just as effectively, but a lot safer and add more variety with kettlebells. Safer because barbells put you at an awkward mechanical disadvantage. Kettlebells allow for a lot more natural and fluid movement. One of the focal points of this program is emphasis on the dead snatch. This is always been my snatch variation of choice. More so than the traditional snatch using the hip hinge. Why, the dead snatch works a lot more muscles at once. It hits almost all major muscle groups in one explosive movement. In this program I cover 4 different snatch variations and combine them with other exercises to give you a full body workout. These type of metabolic workouts are key to rapid fat loss.
Double kettlebell training is the equivalent of barbell training. But as I said earlier, double kb feels a lot more natural. Therefor making it more safe. Double kb is essential for building muscle, power and strength.
Burpees are a staple of fitness classes every where for a reason. They are an awesome full body, fat burning exercises that can be done anywhere. Only problem is, people get bored doing the same burpee variation over and over. So I have included various different burpee variations in this program. This is called muscle confusion.
I admit, the nutrition aspect of this has been the most difficult. If any of you follow me on the various different social media, you would know I am a big foodie! Its so easy to get caught up into that routine of eating out all the time. Especially in L.A. But I was determined! In the KB strength program, I take an eclectic approach to the diet. I utilize various different dieting strategies and principles to burn fat at a rapid pace.
I put myself through this entire program myself! The results were amazing! I went from 170lbs, to 150lbs in 2 months! I went from a size 34 inch waist, to a 32.14037746_10210212512418788_480519358_o Ive also made noticeable gains in my upper body and arms. At 45 years old I have never been in better shape!14074524_10210287634656797_590989060_o16121410_10211785640065996_459477003_o I initially was going to film my body weight 4 BJJ program, but since ive been posting my progress with this program, im getting messaged like crazy asking what ive been doing! So, I started production on this program and it is now available to download in its entirety! . For a limited time the KB strength and conditioning program is only $27.00! Here is a check list of what you will receive when you purchase the program.
-Body weight warm up
-ab pyramid training
-body weight interval training(HIIT)
-Compound body weight training
-Kettlebell Interval training (KIT)
-Kettlebell circuits using my new patented Anaerobic Pyramid Conditioning (APC) method
-the 15 guidelines of rapid fat loss
-Beginner, intermediate, advanced and elite workout calendars
-PDF of all the workouts with complete graphics
-Professionally edited follow along video of all the workouts

Take advantage of the  sale price and save!! Only $27.00! 

Best Kettlebell Exercise for BJJ!

jiu jitsu magazine articletgu sale $17Get the Ultimate TGU on sale now for only $17! as seen in the latest issue of Jiu JItsu magazine! Click the above banner or this link!Ultimate Turkish Get Up Program download Or, get Save $$$$ and purchase the Kettle-Jitsu Revolution 8 week program and Ultimate TGU together for only $47!!! Click the below banner or this link to save! Kj revolution/Ultimate TGU combo!New web banner package dealTurkish Get Ups are one of the initial exercises that I knew had a direct connection to MMA and Bjj. The mechanics of the TGU are almost identical to a movement in BJJ called, Standing up in base or the Technical lift. The TGU is the best kettlebell exercise for BJJ for 3 reasons. 1. You work your pushing, pulling, squatting/lunging movements all in one exercise. 2. it has numerous applications in actual BJJ techniques. 3. It works motor skills we are not accustomed to doing in every day life. Therefor it enhances your coordination. Most traditional Bjj dojos practice this via body weight on a daily basis. Standing up in base has many applications in jiu jitsu. It has also evolved into a movement necessary for the “scrambling aspect” of Mixed Martial Arts. Scrambling is the art of regaining the standing position in an MMA fight. If you are not good at scrambling, then you will have a shot career in MMA. So, drilling the mechanics of Standing up in base is a must. In the enclosed video, I have several variations of the TGU and Brazilian get up and some applications with a partner. Implement these into your mma and kb training and you will experience tremendous gains! Be sure to check out Joey Alvarado’s article on the Turkish Get Up in the latest issue of Jiu Jitsu Magazine!

Combat Thruster Kettlebell Circuit

tgu banner combat thruster pic for article new years adCombat Thruster Kettlebell Circuit This is our Kettlejitsu, “workout of the week” at Legacy BJJ Burbank. All of the exercises in this workout are performed in a fighting or “stagger” stance.  This adds and entirely different aspect to the workout. Since we are working from a fighting stance, all of your muscles are working from a different angle. Pivot and torque are also addressed in these exercises. Combat thrusters, and combat high pulls add a pivoting aspect to the exercises.  These two exercises are very specific to striking since it is imperative to pivot into your punches for maximum power. Check out the enclosed video to see the Combat Thruster Circuit in action

Best Kettlebell Exercise for Brazilian Jiu Jitsu!

jiu jitsu magazine articletgu sale $17Get the Ultimate TGU on sale now for only $17! ass seen in the latest issue of Jiu JItsu magazine! Click the above banner or this link!Ultimate Turkish Get Up Program download Or, get Save $$$$ and purchase the Kettle-Jitsu Revolution 8 week program and Ultimate TGU together for only $47!!! Click the below banner or this link to save! Kj revolution/Ultimate TGU combo!New web banner package dealTurkish Get Ups are one of the initial exercises that I knew had a direct connection to MMA and Bjj.  The mechanics of the TGU are almost identical to a movement in BJJ called, Standing up in base or the Technical lift. The TGU is the best kettlebell exercise for BJJ for 3 reasons. 1. You work your pushing, pulling, squatting/lunging movements all in one exercise. 2. it has numerous applications in actual BJJ techniques. 3. It works motor skills we are not accustomed to doing in every day life. Therefor it enhances your coordination.  Most traditional Bjj dojos practice this via body weight on a daily basis.  Standing up in base has many applications in jiu jitsu. It has also evolved into a movement necessary for the “scrambling aspect” of Mixed Martial Arts. Scrambling is the art of regaining the standing position in an MMA fight.  If you are not good at scrambling, then you will have a shot career in MMA.  So, drilling the mechanics of Standing up in base is a must. In the enclosed video, I have several variations of the TGU and Brazilian get up and some applications with a partner. Implement these into your mma and kb training and you will experience tremendous gains! Be sure to check out Joey Alvarado’s article on the Turkish Get Up in the latest issue of Jiu Jitsu Magazine!

10 Body Weight Flows for MMA and Fitness

Get started with Kettlebell and body weight flows with this combo deal! 2 workout programs with a total of 10 different kettlebell and body weight workouts! Learn the same workouts that Professor Joey teaches at Legacy BJJ Burbank to dozens of students daily! Get an instant 20% off at check out with code Kj20 Kettlejitsu Revolution/TGU combo packkettlejitsu package dealkb strength banner for web and facebook pre sale

 

 

 

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When I first started in the martial arts, I trained in Korean styles. I started in Tae Kwon Do when I was 9 years old. Then it was Hapkido and Kuk Sool. Each of these arts had Hyung, or forms we would have to practice and master for each belt level. So every belt level had a specific Hyung(form) to learn in order to progress to the next belt. These forms I equate to the body weight flows found in my system.  My body weight flows range from simple into more complex and dynamic in nature. A body weight flow by my definition is, combining multiple body weight exercises into one continuous pattern for a giving amount of time.

In my Kettle-Jitsu Revolution Dvd, we start off with the basic burpee as the foundational movement for these flows. Then, we build off of that into more complex flows.  A lot of these flows contain actual movements used in Brazilian Jiu Jitsu and mixed martial arts.  So in essence you are practicing essential mma fundamentals while practicing your conditioning. Kettle-Jitsu bodyweight flows are designed to enhance your fitness, conditioning, agility, coordination, focus and timing. I try to hit as many muscles as possible in one flow. This is what gives it that anaerobic effect and gives you the feel like you get in a BJJ match.  The great thing about these flows is that they can be taught and practiced by any one! In the enclosed video, I have long time student Rosanna assisting me. She is a wife and a mother. But as you can see she flows effortlessly with the movements. Proof that you do not have to be a fighter to train like one!

Remember, the movements in this video are not meant to be instructional. This is simply an example of some of the flows found in my system.  A few of these are found in my new Kettle-Jitsu Revolution double dvd. So if you want to build the foundation needed to execute these flows properly, order your copy today!  click here buy it! http://kjrevolution.com/?page_id=19

10 Kettlebell and bodyweight movements to help MMA striking

10 for striking10 Exercises to Help Striking For MMA

Almost four years ago I released my first dvd Combat Kettlebell Systems.  On the dvd I introduced a lot of sports specific movements for mma and bjj.  On the CKS dvd I used mostly kettlebells for this. I introduced newly developed movements to help improve your striking and ground work. My second dvd, shadow-jitsu, I continued with the mma/bjj theme but using only bodyweight.  Since then I have refined and developed more movements to help your striking for mma, boxing and kickboxing.  Here are 10 of these movements with a brief description of their purposes.  Enjoy.

1. The jab drill: This is a forgotten drill that was taught to me by my father, former number 6 ranked feather weight boxer. It emphasizes the importance of the jab and helps with rhythm and timing

2.The shoe shine: this boxing drill helps sharpen your uppercuts flow better and helps with hand speed.

3.Machine gun kicks: this exercise helps add speed, timing and torque to Thai style kicks

4.Thai knee combo: Helps with conditioning and simulates Muay Thai knee strikes.

5.High pulls: Ive adapted this kettlebell exercise to mimic an actual punch. Punches involve a pushing and pulling dynamic that this exercise helps harness. It also helps with hand speed

6.Bottoms up uppercuts: this one helps develop proper mechanics for your uppercuts.  It also helps develop torque, pivot and hand speed. It is also a great core and bicep exercise

7.The fighters figure 8: A favorite amongst my certified Kettle-Jitsu coaches.  Develops speed and power for hooking style punches. Also an amazing full body exercise.

8.Combat cleans: these are cleans performed from a fighting stance. This make this exercise pretty close to throwing an actual punch. Helps torque, pivot and its an excellent full body exercise. Make sure you have a solid kettlebell foundation before attempting this one

9.The pull and punch: My most recent development. Combines an upright row with a press and pivot. Works timing, power, pivot, focus and torque. This one will have your heart pumping in no time! Check out the Kettlsjitsu Revolution download that contains some of the movements from this article!

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The four stages of an mma war

D3D_2405The Four Stages of an MMA War: Preparing for a Fight

If you’ve never competed in a professional fight, you might not realize the amount of mental fortitude required by the fighters to get into the ring. Coach and former professional MMA fighter Joey Alvarado will fill you in.

Time after time, fans of MMA glue themselves in front of the big screen to watch the UFC. What they see is the fight that happens in the cage, but what most people do not realize is what an MMA fighter goes through behind the scenes preparing for the match, both physically and mentally. They simply see the final culmination of months of hard work. As a former professional MMA fighter, I can tell you from personal experience that the trials of preparing for a fight are some of the most difficult I have ever experienced. Here is an inside view of what an MMA fighter endures when preparing to fight. I have broken it down into what I call the “Four Stages of an MMA War.”

Stage One: Long Term Preparation

Training for a specific MMA match can take anywhere from two to three months. If you are training properly for a fight, you should be training at least twice a day (some UFC fighters train as much as three times a day). When training this much, there is little time for anything else; almost everything else takes a back seat to the training. The preparation of a fight can put a significant strain on personal relationships; if your significant other is not understanding, it can hinder the training process. A boyfriend/girlfriend who is demanding attention can cause you to lose focus, leading to lackluster training sessions or even inconsistency in training. My father, a former world ranked boxer, once told me that in order to be a fighter, one must live the life of a monk. What does a monk do? A monk spends his days meditating and keeping away from the distractions of the outside world. If afighter can apply the discipline of a monk into his/ her own training, they will be much better off.

Stage Two: Hell Week

This is the week before the fight. This is the time when you might be cutting the pounds needed to make weight the day before the fight. Reducing your caloric intake significantly can cause your mind to become more susceptible to the stresses and anxiety of the upcoming match. During Hell Week, fellow training partners are constantly going to ask you, “How you feeling man, are you ready to fight?” The slightest thought of the fight will most likely raise your anxiety levels and mentally drain you. Keep your mind occupied and try not to dwell on the fight too much. This is a difficult stage and it is important that your coach pays close attention, preparing you both mentally and physically.

Stage Three: The Day of

Stage three is the final waiting period the day of the fight. This is an extremely nerve racking time period; it may only be a few hours before the match, but it will seem like days. While in the warm up room, you can hear the droves of people filling up the arena and your adrenaline will kick in. Proper breathing is extremely important to control your anxiety levels. It’s important that your coach stays with you during this whole period to make sure your mind is in check, wrap your hands, and make sure that you’re warmed up properly. A good coach will prepare your mind and constantly reassure you that you are prepared for the fight. If you are not prepared mentally, you can lose the fight before you even step in the cage.

Stage Four: The Fight

The final stage is the actual fight. There is a saying amongst trainers/fighters that states, “the hardest part of a fight is the preparation, the easiest part is the fight itself.” This is 100% true. Months of training boils down to a mere 15 to 25 minutes a cage fight (sometimes much less). A fight can end within seconds. During the fight, you must not think; you should simply react. After the months of drilling techniques and the countless hours of sparring, your body should be conditioned for the proper reactions to what happens during the fight. In MMA, there is no time to think. If you spend too much time thinking, your opponent may capitalize on it and end the fight.