Body weight flows and practicality

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body weight flows and practicality

Body Weight Flows:

Which type is right for you?

Body weight flow training is all the rave right now. There are so many fitness gurus developing their own styles nowadays. But before you jump on the bandwagon of some of these trends, ask yourself, “Is this practical for me?”  There are many different types of body weight flows. The two I’ll talk about here are class format flows and open space flows.

Since I teach boot camps on a regular basis, space is always an issue. This is why a spend more time developing class format flows. That way you can teach these movements in large group classes and require minimal space.  The first video below is an example of class format flows.  As you can see in the video, me and my student are performing various different types of flows side by side. These are movements I teach daily and work great in large class format.

Open space flows are when you have enough space to perform more intricate flows. Maybe you own a gym and you have a large mat space to yourself. You could be at a park or a beach. In the second video, me and long time student Oscar are doing some free style MMA flowing. As you can see with all of the Kicking, punching and random rolling around, these types of flows would not be ideal, in a large class. Even though I have access to a really big gym, I rarely have the time to do these types of flows. I work out with my classes, so on free time, the last thing I want to do is extracurricular training.

So if you are a trainer and you teach group classes on a regular basis, class format flows may be what you want to spend your time learning or developing. If space is not an option, you can partake in open space flows.



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!

Forward and Backward Tumbling for BJJ

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Forward and backward rolling for bjj

 

Mastering certain BJJ specific movements are as important as mastering fundamental BJJ techniques in my opinion.  Forward and backward rolling are 2 of these movements. Mastery of these rolls are crucial because they are needed in a ton of Jiu JItsu techniques. Becoming more proficient in tumbling can increase athleticism, agility, coordination and mat awareness. This video shows a deeper look at forward and backward tumbling and their application in BJJ techniques.

 

 

 

2 Minute Body weight workout for BJJ

Kettle-Jitsu body weight flows are an excellent source of conditioning for Brazilian Jiu Jitsu, fat loss and other combat sports. In my Kettle-JItsu system, I have what I call a body weight long combo.  This means, 2 different compound body weight exercises combined together for an extended period of time.  In my classes we do rounds of 2 or 3 minutes for these long combos. In this workout we are combining what I call a 10 count body builder with a traditional burpee.  In my classes we always do a joint mobility warm up and drill each movement in the body weight flow.  For example. With the 10 count body builders, we drill sprawls for 30 seconds, hindu push ups for 30 seconds and peak outs for 30 seconds. Then we repeat for several sets. That can be left to your discretion. I usually play to the level of the class.  After that we drill each compound body weight exercise for one minute rounds each. This means one minute of burpees and one minute of 10 count bodybuilders. After that you should be thoroughly warm and ready for the long combo.

To perform the this long combo, do the 10 count body builder all the way through followed by to burpees. Then continuously repeat for 2 minutes straight. You will find that this long combo will challenge all of your muscles and your focus simultaneously.  So it is important to stay alert! The beauty of this workout is that you can do it anywhere you please. In your living room, the beach, the park or your dojo! For more workouts like this, check out my dvd Kettle-Jitsu revolution!

Get the new Kettle-Jitsu Revolution 8 week workout in digital format here! The new digital release includs 4 bonus workout, workout calendars, certification manual and a cool down video! Click here to download yours today!  Kettle-JItsu Revolution Digital downloadCDDVDCASE002-1 (1)