Double Kettlebell Workout for BJJ!

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double kb for bjj

Double Kettlebell workout for BJJ!

Double kettlebell training is the equivalent of doing barbell work. But, with kettlebells it allows for more natural movement and they offer a lot more variety than traditional barbell work. For instance this workout. I flow seamlessly from the ground to my feel with the exercises. Just cant be done with a barbell! Double kettlebells are great for building strength and power. In this circuit we work our pushing, pulling, squatting and core all with one simple circuit. Keep in mind that this is our pyramid finisher in this video. Before the workout in this video, we worked mobility, abs, body weight training and our kb interval training. We wrapped it up with this pyramid in this video! Remember 5 reps of each exercise, 10 and then back down to five. If your feeling your oats, go all the way up to 15 and back down. Just make sure you warm up first! If you follow the format in my downloads, you should be good to go! Enjoy!

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!

Thai Knee Kettlebell flow

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The Thai Knee Kettlebell Flow

This is a really basic kettlebell flow with a twist. To be able to perform this flow, you must first know how to do a T-Rex squat, 2 hand overhead press and 2 handed swings. If you are proficient at the 2 handed swings, you can add the Thai knees to it. Adding the knee really challenges your balances and hits your core more so than regular swings. I suggest trying this combo with a lighter weight first. Also, please make sure you are thoroughly warm before trying any kettlebell exercise. If you are not sure on how to warm up properly, purchase the Kettle-Jitsu revolution 8 week kettlebell and body weight course to get you on the right track. Enjoy!

The Kettle-Jitsu Difference: Why this Kettlebell and Body weight Program Stands out

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the kettlejitsu difference
The Kettle-Jitsu Difference: Why this Kettlebell and Body weight program stands out.
The fitness industry is more popular than ever. Combat sports like MMA and Brazilian Jiu Jitsu are now household names. Because of this we are having a lot of people coming out with different fitness programs. All of them claiming to be effect for combat sports. So naturally people will ask why my system is any different than the others.
The number one reason I feel my Kettlejitsu Program stands out from other kettlebell and body weight programs is that it was developed by me teaching group and private classes, 6 days a week, for the last 7 years at my previous gym SoCal mma and for the last year at Legacy BJJ Burbank. Since I have taught Kettlejitsu so much, I have developed an efficient formula for creating effective kettlebell and body weight routines. When teaching on a regular everyday basis, you have to keep your clients attention. Retention of your students is key to running a gym. Since Kettlejitsu is constantly in evolution, I have developed tons of routines so that my clients never get bored. On my Kettlejitsu71 youtube channel, I have a ton of videos of my bootcamps with me teaching packed classes. On my dvds, I use actual students who take my classes on a daily. I do not hire professional fitness models in my videos. Since I teach daily, I get direct feedback from my students. I can have 15 to 20 people show up to my 5:30am bootcamp. This tells me that im doing something right. When I see a new fitness program come out claiming to do this and that, I google it and the instructor. If there is little info of them on the internet and only videos of them training themselves in their basement, then there isn’t much merit to their claim. Who is actually doing their workouts? In my videos I post on my facebook, web site and youtube, you can see exactly the people I train in my Kettlejitsu bootcamps.
Another reason why Kettlejitsu stands out, is that it contains actual sports specific MMA and BJJ movements. I have fused combat specific movements with traditional kettlebell and body weight exercises. I have seen people claiming to do the same thing, but they are just rehashing the same traditional kettlebell movements that have been around forever.
So Kettle-Jitsu stands out because: 1. Its routines were developed by teaching it extensively for close to a decade. 2. The variety keeps your student’s attention and helps with retention. 3. Because it contains combat specific movements, it engages the practitioner like no other program. 4. I have videos and dvds containing actual students (and combat athletes) who train in my programs to back my claims. 5. I am the only BJJ black belt/BJJ/MMA champion to develop a Kettlebell and body weigh system. Check out this link for my credentials About Joey Alvarado. 6. I actually do the workouts myself. I train with my students 4 days a week. These workouts that Ive developed are like second nature to me. So, I can train and teach simultaneously with my students.
Check out the enclosed video. In this clip, you can see 2 BJJ world champions on the mat. Alberto Crane and Jessica Oliveira. There are also Muay Thai fighter and regular every day people in the video. Remember, you don’t have to be a combat athlete to train like one!

Basic Flying Arm Bar Variation

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flying arm bar

BASIC FLYING ARM BAR TUTORIAL
ONNE QUESTION I GET FREQUENTLY BY BEGINNING BJJ STUDENTS IS HOW TO DO A FLYING ARM BAR. SO IF THEY ASK, I LIKE TO SHOW THIS BASIC VARIATION FIRST. ONE OF THE MAIN CONCERNS PEOPLE SHOULD BE AWARE OF IS SAFETY. IF YOU TEACH AN ADVANCE RISKIER MOVE TO A STUDENT WHO MAY NOT BE READY, IT COULD RESULT IN INJURY. THE FLYING ARM BAR IS ONE OF THOSE TECHNIQUES.
IF YOUR STUDENT DOES NOT KNOW HOW TO DO A BASIC ARM BAR FROM THE GUARD. THEN THEY ARENT READY FOR THE FLYING VARIATION. aLSO, MAKE SURE YOU ARE ON A MATTED SURFACE BEFORE ATTEMTING THIS ARM BAR. I HAVE TO CREDIT MY MASTER ROGER MACHADO FOR TEACHING ME THIS ONE WHEN I WAS A BLUE BELT. TIPS: MAKE SURE YOUR LEFT HAND IS GRIPPING YOUR PARTNER RIGHT BEHIND THEIR ELBOW. THE OTHER HAND SHOULD BE ON HIS LEFT LAPEL. RIGH FOOT SHOULD BE ON THEIR HIP. THIS FORCES THEM TO BEND OVER AS YOU SIT DOWN TO SPIN INTO THE ARM BAR.

Check out Legacy BJJ student Fernando Adriano lll hitting this move live at the Irvine open this past weeken!  Instagram arm bar

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Free Kettlebell and Body weight training Ebook!

New Kettlejitsu ebook

 

Subscribe to the Kettlejitsu Newsletter and receive a free Kettle-Jitsu Coach Certification manual Ebook! This is the same kettlebell and body weight training manual used in all of Professor Joey Alvarado’s Certifications world wide! Subscribe now! Important! Please check your email for confirmation of your subscription and you will get a link to download the ebook in your box! Thank you!




The Kettlebell Clean and Rip Flow: Free workout sample!

Flow type workouts are unique to kettlebell and body weight alone. There is simple no other workout device that allows you to do it. In the Kettle-Jitsu system, flows are a combination of several exercises or movements combined into one seamless compound exercise. When performed correctly, flows challenge your conditioning, focus, timing, coordination and rhythm. The clean and rip kettlebell flow is one of the flows found on my Kettle-Jitsu revolution digital download. Keep in mind that the enclosed video is just a brief sample of the workout. For the workout in its entirety, order your copy of the Kettle-Jitsu Revolution 8 week digital down load.
The workout is as follows,
1 minute clean and rip flow
30 seconds alternating rows
30 seconds alternating high pulls

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)