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)

Animal Style Workout Variations for BJJ

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Animal style movement training seems to be pretty popular nowadays. Its hardly anything new. Animal style training can date back to the monks of the Shaolin temple. They used many different animal movements in their Kung fu.  I first was introduced to animal style workouts back in about 1994 when I Trained at Romero Calvacanti’s(jacare) Master BJJ gym in Atlanta.  Animal movements are one of the standard warm ups used in a lot of Brazilian Jiu Jitsu gyms world wide.  Now animal movements have caught on to the mainstream. Since functional training is so popular now, animal style workouts fit right in. They are full body movements that can be performed almost anywhere.  In this video I am doing some variations that I have developed my self. The movements in the video will help with your conditioning, agility, mobility and coordination.  Stay tuned for my upcoming Body Weight 4 BJJ programs! It will contain and encyclopedia of BJJ/MMA specific movements and workouts!. Enjoy! 

To Purchase Joey’s Kettle-Jitsu Revolution 8 week Kettlebell and body weight workout dvd, click here!! http://kjrevolution.com/?page_id=19

7 BJJ/MMA Specific Kettlebell Exercises For core/hip strength

 

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7 BJJ/MMA Specific Kettlebell Exercises for core/hip strength

I’ve seen quite a few articles out there on this topic. But I’m not seeing anything new. Swings, snatches and cleans are about the only exercises I see so called kettlebell experts doing. A lot of them are putting the tag “for MMA” behind it. Even though the majority of them haven’t had any experience in that area.  Kettlebells are my single most favorite exercise tool. I have dedicated the last 10 years of my life to kettlebells and body weight training specifically for BJJ/MMA conditioning.   Over this period of time, I have developed new kettlebell movements, released 3 dvds on the subject and administered certifications all over the world with my Kettle-Jitsu system.  I am a first degree World Champion Brazilian Jiu Jitsu Black belt and over the last 2 years I’ve competed in 18 BJJ tournaments.  So, I have battle tested my system as well.

After reading numerous articles on core strength for MMA/BJJ, I decided to take a stab at it.  I guess you can call this 7 unconventional BJJ/MMA specific Kettlebell exercises for core strength.  I use the word unconventional, because these aren’t the typical KB exercises you see people doing.  These are exercises I have developed myself and teach to my students regularly.

I love kettlebells because they allow for more natural movements. You can do a lot of sports specific movements with them.  When I design workouts, I think in terms of practicality as well as effectiveness.  I have seen people recently lay 400 lb barbells over their hips to develop hip strength.  Im not saying it doesn’t work, but in terms of practicality, it doesn’t suit me.  I teach large classes, so using a kettlebell allows me to utilize minimal space and still deliver an amazing workout. Here are my top 7 exercises for hip power:

  1. Snake move: In MMA/BJJ you have to know how to fight off of your back period.  Snake move is an essential movement that you have to master if you want to fight off of your back effectively.  Adding a kettlebell to this movement mimics fighting off of your back to a t.
  2. Rocking chair: This is another BJJ bodyweight exercise adapted with a kettlebell.  This is one way to regain the standing position in combat sports. It is also used in numerous transitional techniques in Brazilian jiu jitsu.  It hits your core and hips directly.  I like to add a press to this exercise to hit more muscle groups simultaneously.
  3. Upa: Prounounced oo-pah. This the third BJJ body weight exercise adapted with a kettlebell. Upa is typically used for escaping the mount and as a way to offset your opponents balance. Bridging is a common movement found in the ground fighting.
  4. Turkish presses: Some people refer to this as a quarter get up. But this is a partial movement of an exercise commonly called “standing up in base” in BJJ.  It is another movement that is used almost every time you are fighting off of your back. It has a ton of applications.
  5. Double kettlebell swings: Double kettlebell training means double the power. This swing variations will take your hip and core power to another level.  Mastering swings and the hip hinge will take your sprawls to new heights.
  6. Hopping swings:  This is a swing variation that hits your core differently than traditional swings. It adds explosiveness to it.  Hopping back and forth builds momentum, so your core works harder to stabilize your body. Otherwise, this exercise can throw you off balance big time!
  7. Bridge and sprawl:  In this one, im combining 2 of common movements used in ground fighting.  This exercise also requires coordination, agility and focus into one flowing movement.

I was training a fighter for his UFC debut once. We were using these exercises combined into a circuit and afterwards he said, “Man, I felt like I was in a fight the whole time!” To make a routine like this you will typically need various different training devices. But, with a little creativity, a kettlebell can do it more efficiently. Enjoy!

Easter Sale! Get the Combat Kettle-Jitsu and Kettlejitsu Revolution downloads for only $9!!! That is 20 different follow along workouts at under $10!!! Click here Combat Kettlebell Easter Package

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Sensei Joey Receives Black Belt from BJJ Legend!

Breaking News! Sensei Joey Receives BJJ Black Belt!

A milestone was reached yesterday in the career of SoCal mma and Kettlejitsu founder Joey Alvarado! Professor Joey was promoted to Black belt by BJJ legend Roger Machado! Here is a personal note from Sensei Joey himself!

“I started training in BJJ back in 94. I was living in South Carolina and I would drive up to Virginia to get privates with Frank Cucci who was a blue belt under Pedro Sauer at the time. I was in awe of him. A year or so later, Romero Jacare Cavalcanti opened Master Bjj in Atlanta. I had the pleasure of doing some training with him as well. Amazing! I moved to L.A. and was poor. So I just trained to box under the tutelage of my father. I started with Rigan Machado and Roger Machado a couple of years later. Then I caught the mma bug and embarked on a 7 year career. I had to stop training with gi, so I wasnt eligible for promotion. throughout those years, i had many people tell me that I should be a black belt and ask me when I was going to get it. I always said, i dont know and I dont care. When my master gives it to me, then it is so. I could have easily switched gyms to get promoted but I refrained because im just loyal like that. I stuck it out and endured what I had to. 16 tournaments as a brown belt, including10 gold medals, 3 silver, 2 bronze medals later it happened. I would like to thank everyone who helped me through this 20 year journery. To my grandmaster Shelton R. Moreland you instilled something in me that I carry to this day. Training with you gave me the discipline to train in other arts and sports. Gamsamnida! I love you. To my team SoCal Mma I could not have done it with out you. To my special friends who have been my training partners for over ten years Albert Rios and Giovanni Vasquez, thank you and i love you both! Rigan Machado Thank you for the inspiration. To my master Roger, obrigando and im honored to represent you! Special shout out to my good friend Alberto Crane and his team for opening his gym for me to train. You guys are a big part of this and im very appreciative of you pushing me and the techniques I have learned from you! Oss! thank you Michael Perez and Rocky Morales two of SoCals finest for showing up to my special day. ! Oss!”1015963_10204243232618886_4217420290211919861_o

3 Minute Total Body Weight Circuit

When developing workouts for my classes and dvd’s, one of the main concepts I use is what I call the “balance principle.” This basically means, I try to hit all of your major muscle groups evenly. So after a Kettle-Jitsu workout, you should never feel like you just got a leg workout, or just a core workout. By combining as many muscle groups into your workouts, you will get that metabolic effect. I use this principle with both body weight and kettlebell training.

For this particular body weight workout, I combine dynamic exercises that hit multiple muscles simultaneously to give the circuit an anaerobic effect. I call this the Lunge/Touch and kick circuit. This is a 3 minute nonstop circuit in which you change exercises every 30 seconds. There are 4 exercises.  1. The lunge/touch and kick 2. Walk out to a push up 3. Mountain climbers 4. Burpees.  In my classes, before any workout, we start off with joint mobility and some light body weight movements. I cant stress enough how important this is. This prepares your body for rigorous training and helps to prevent injuries. We do an ab pyramid, then break down each movement in the circuit for 30 seconds with a 15 second rest in between. To have a better understanding of this formula, check out my Kettle-Jitsu Revolution dvd.  It follows the same aforementioned format.  After this, you should be ready to start the Lung/Touch and kick circuit!

Instructions:  Set your timers to 3 minutes with 30 second intervals.  We rest for 30 seconds in between rounds. I use a ringside mma timer.  These are great because you can set it to ring every 30 seconds. This lets you know when to change exercises.  To perform the circuit, start with lunge/touch and kick(right leg back, kick w left) for 30 seconds, walkout/push up 30 seconds, lunge/touch kick(left leg back, kick w right) for 30 seconds, walkout/push up 30 seconds, mountain climbers for 30 seconds followed by burpees for the final 30 seconds.  Repeat as many times as you like. At my gym SoCal mma, we do 3 rounds and follow it up with our kettlebell workout.

You will feel this circuit everywhere! Enjoy!

How to train around your injuries

How to train while injured

  If you train regularly, there is a pretty good chance you may come across an injury or two.  Regardless of what fitness system you practice or martial art you practice, injuries are a common occurrence.  There are disciplines where you will be more susceptible to injuries. For instance Mixed Martial Arts and Brazilian jiu jitsu are both combat arts.  When you practice fighting, bumps, bruises, strains etc… are going to happen sooner or later. I even know women who have twisted their ankles doing Zumba! So does this mean that you should not exercise when injured? Absolutely not! There are ways to train around your injuries.

A perfect example of this is yours truly. I was training for my 16th Bjj tournament as a brown belt recently.  Then I started to feel some discomfort in my shoulder.  Day by day the pain got worse to the point where any pushing or pulling exercises became very difficult to do.  This was extremely frustrating because I could not do any pressing or rowing movements without feeling pain. Same goes for my Jiu Jitsu training.  Bjj involves constant pushing and pulling.  One of my students a Kinesiology major and therapist diagnosed it as tendonitis. She said basically it has to heal itself and that I should limit movement with my left arm. She also worked on it regularly which helped tremendously.

I could not stop training. So little by little I figured out how to work around it.  Push ups hurt. But doing them slowly from my knees were doable.  I could also do stagger push ups and hindu push ups. Kettlebell presses hurt as well. So, instead of doing over head presses, I substituted them for jerks.  Rowing movements were painful as well. But I realized by changes my rows using a kettlebell with my palm facing inward worked.  As far as my Jiu Jitsu goes, I had to adapt my game a bit and use my right arm more than my left. By keeping my elbow tight to my body while training helped tremendously.  Another important aspect of injuries is how to take care of it after your training. Ice packs are a regular thing for me. Its always good to keep a few in the freezer at all time. Massages and stretching are great as well.

So those are a few ideas on how you can train around your injuries! Being injured does not mean you have to stop working out. Just be mindful of your injuries and learn to find the exercises that you can do.  It worked for me and I ended up winning the gold medal in the IBBJF Las Vegas Open! 10431469_10204386064921242_3909085898004984494_n

Body Weight Flows: How and why?

body weight flows how and whyOne of the reasons why I named my fitness system Kettle-Jitsu is because I consider it an art form. Its more than just a bunch of exercises. It’s an expression of my personality. I am naturally a very creative person.  So I use different movements to create newly developed exercises. Body weight flow combos have become a huge part of system. I create them for different reasons. First of all, me and my students get bored if we are doing the same routines over and over. You can only do burpees so many times before they get monotonous.  So I am continuously pushing myself to create different flows to challenge myself and my students. It makes working out fun and challenging.

Before creating your own flow combos, I suggest you have a solid foundation in body weight fundamentals. I think you should be able to correctly perform exercises like squats, pushups, sit ups, mountain climbers, deck squats and burpees beforehand.  The burpee is the foundation of my flow combos.  In all of my flows, I try and combine multiple movements into one seamless compound exercise. I also try and hit as many major muscle groups in these combos.  Burpees do just that. They are a full body exercise.  So I consider my flow combos to be an extension of that.

I have a specific way of teaching these flows to my students at my gym SoCal mma and fitness in los Angeles.  First, I break down each movement that makes up the flow.  Then we drill those movements individually for 30 second intervals. After that, we will drill the flow as a whole for one minute rounds so that we can perfect it.  I attached a video tutorial of my latest flow, the triangle/spider flow, as an example.  This flow consists of a triangle squat, a low spider plank and a push up. So in our routine we do 30 second intervals with a 15 second rest in between each exercise.  For example: 30 secs alt triangle squats, 30 secs low spider plank, then 30 secs of push ups.  Then we do another 30 secs of triangle squats followed by 30 secs of spider pushups. I like to follow that up with 3, one minute rounds of the full triangle/spider flow with a 15 to 30 sec rest in between sets.

This is the same format I use on my latest dvd Kettle-Jitsu revolution.  The body weight combos on my dvd range from the most basic, into intermediate and advanced flows.  If you are tired of doing burpees, than body weight flows are the way to go! They help challenge your conditioning, focus and a whole lot more! You can use the flows found on my dvd. Or challenge your creativity and develop your own.  Keep training and never stop evolving!To purchase the Kettle-Jitsu Revolution dvd and to start learning these dynamic flow combos, click here!  http://kjrevolution.com/?page_id=19

Road to The California Open Championships!


In the past year, I have competed in 11 Brazilian Jiu Jitsu tournaments. After 30 plus years of training in martial arts, that is the most I have competed in a single year! It has been a fun journey and a great learning experience. This past weekend I competed in the Five Grappling California open Championship. I felt the urge to write about this particular event because I faced a few set backs which made it particularly challenging.
As you all know, I just released a new dvd. This is the first dvd I have ever produced on my own. Im a trainer, not a dvd maker, marketer or even a computer guy for that matter. So once I embarked on the making of this dvd became a long drawn out process. It was all trial and error. That and having to run my gym SoCal mma consumed all of my time. It was difficult to even find the energy to train. So, I was having inconsistency in my jiu jitsu training. However, I never neglected my Kettle-Jitsu training. I make it a point to train with my classes 4 times a week. I lead by example. I think it is important as a trainer to do so.
Even though I was really busy, I set a goal to compete in the California open. The dvd was out already, so there was a bit of a load of my back. A few weeks into my training, I strained my hip really bad. It was so bad I had to see a doctor. Of course he said I needed to lay off the Jiu Jitsu as well. Even though my hip wasn’t well, the Kettle-Jitsu training didn’t bother me much. So, I decided that since I cant train jiu jitsu, I will focus on intensifying my kb and bodyweight training. For me this means doing more rounds and increasing the weight of the kettlebell. Since my dvd was out. We were working the whole 8 week program from it at my gym. We followed it to a T. I steadily increased the weight until I was using a 50lb kettlebell for most of the workouts.
Then my hip started feeling a lot better. Good enough to start training jiu jitsu again. But by then, the tournament was really close. I don’t even think a full 2 weeks of training bjj would make a difference. To make matters worse, after a rolling session, my knee somehow got tweaked. It started to swell. So the bjj training again went out the window. Because of the knee injure, I couldn’t even train the week before. I had to scale down the Kettlejitsu training to let my body heal before the tournament. But the knee injury was enough to make my weight off. So this caused another problem. I had to cut 5 lbs the day before the competition in order to make weight.
So after all of that, I competed and won all of my matches by submission. I was extremely happy by the outcome because of all of the adversity I had to endure. I went in there with my Kettle-Jitsu conditioning and experience and still pulled off the victory. This is what really separates what I do, from other fitness systems. Kettle-Jitsu works every aspect of your conditioning, coordination, strength, agility, speed and focus. All of these of which are very important to combat athletes. How may fitness systems can claim that?
Nowadays there is this big strength trend. Everybody is preaching how important it is to be strong. You see people all over facebook talking about deadlifting this much or that much. Is it more important to be strong, or to be fit? What consequences will you face after years and years of heavy lifting? Fitness should be everyone’s priority. Why is it so important to be strong? Does your job require it? Safety and functionality of your fitness regime are more important. With Kettle-Jitsu, I do not emphasize using a lot of weight. It is up to the practitioner to decide whether they want to go heavier or not. Even then, I stay away of using extreme amounts of weight. Even as a competitive athlete, I don’t feel a need for it.
So don’t get sucked into the new “strength trend.” All you need is kettlebell and bodyweight. Kettle-Jitsu is for everyone! It even helped me compete and win the California open with minimal jiu jitsu training! But remember, you don’t have to be a fighter to train like one!
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