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.



Free Kettle-Jitsu Happy Hour workout!

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Free Kettlejitsu Happy Hour Kettlebell and Body Weight Workout!

The Happy hour circuit has been in the Kettle-Jitsu curriculum for years now!  Its a full body workout! Can you say intense?? Download your free Mp4 and PDF here! Happy Hour workout PDF


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!

Deck Squat Tutorial

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The Deck Squat
I recently had a buddy of mine from Sweden ask me about the deck squat. He wanted to know how to go about teaching it and what not. It’s a great question because teaching a deck squat can be a bit tricky. You have to remember that people who come to you for training will vary in athleticism and fitness. So as simple as a deck squat may seem, not everyone can perform it equally. But, if you follow the tips I cover in this article, you will have your students reaping the benefits of this awesome exercise in no time!
In the enclosed video I cover various different variations of the deck squat. Not to be confused with “Death squat.” I had a student that confused the name until I corrected her. Lol Anyways, first and foremost, please warm up your clients thoroughly! The deck squat involves rolling off of our back all the way up into a full squat position. You work a lot more muscles in this variation than a traditional squat. Next make sure you have a comfortable surface to work on. At Legacy BJJ Burbank, we typically work on tatami mats. But, not all people have access to tatami. So in this video, you can see in our Kettlebell and conditioning room, we have these individual mats made by perform better. They add a sufficient amount of padding to perform this exercise.
Next lets get into the execution of this exercise. Start on you matted surface from the sitting position. Rock backwards to create momentum. Make sure you come up with both feet planted evenly on the ground. Then, use that momentum to squat up into the standing position. In my experience, this can often be difficult for people to do. People vary in fitness levels, flexibility and may have injuries and what not. So, if they cannot do the standard version, I tell them that it is ok to use their hands. You can use one hand at a time or 2 hands at a time. Ive had students use the hand assisted versions until they worked up to the regular version.
Last but not least is the rocking chair variation. Now if the aforementioned variation does not work for your clients, the rocking chair variation does the trick. This method involves tucking one leg in and rolling up on the side of your shin. Again, you can use a one handed assisted variation if need be. I want to thank Bjorn from Sweden for this question. Please feel free to ask me any questions kettlebell, body weight, BJJ or MMA related. I will try my best to answer it!

The first Kettle-Jitsu Coach certification of 2016 is set for April! Get certified and learn to teach exercises like the deck squat! Learn more here! Kettle-JItsu Coach Certification 2016

7 MMA Specific Kettlebell Exercises for Hand Speed and Punching Power

Free download banner for webSubscribe and get your free ebook and free kettlebell flow workout! Also, get exclusive discounts on all workout programs! click here!  Free ebook and Kettlebell flow workout!jiu jitsu magazine article   kb punch7 MMA Specific Kettlebell Exercises for Punching Power and Hand Speed
Close to 7 years ago, I released my firs DVD Combat Kettlebell Systems. On this DVD I introduced combat specific kettlebell exercises to improve striking and ground work. Kettlejitsu is in a constant state of evolution. So, since then, I have developed more exercises. In this article I will briefly cover exercises to improve punching power and hand speed.
First and foremost, let’s talk about safety. If you do not a solid foundation in kettlebell training, you should not attempt to try these exercises. Second of all, you should warm up thoroughly. Third, start off with a light weight. I will cover all of these exercises in a future digital download. So keep an eye out!
Exercise 1. The pull and punch: This exercise has a bit of sleight of hand. It involves pulling with one hand and a punch press with the other. This movement addresses the pivot. Pivoting into your punches is essential for strikers.
Exercise 2. Combat Thrusters: This exercise is performed from a fighting stance. Some people refer to it as a stagger stance. Again, there is a pivot at the top of the punch press. You will definitely feel these in your core! Remember, power comes from your core.
Exercise 3. The Fighters Figure 8: Before you try this, you must master a regular figure 8 and a figure 8 to a hold. This one involves a hooking type motion with a pivot at the end.
Exercise 4. Bottoms up uppercuts: I have to give a shout out to my boy Rollie Robles of Fatx101.com He attended my very first certification years ago. We were working figure 8s and someone asked my about how to throw an upper cut with a kb. At that time, I was doing the ballistic version only. Then I saw Rollie doing the bottoms up version. I liked it. So I kept it!
Exercise 5. Ballistic uppercuts: This one involves a bit of hand 2 hand. Definitely not for beginners. This one will develop your focus and hand eye coordination as well.
Exercise 6. Combat cleans: If you do not know how to do a regular clean, then please do not attempt this. This involves the pulling and punching aspect of punching.
Exercise 7. Combat High Pulls: This exercise in my opinion is most specific to throwing straight punches. Even more so than the previous exercise. Use a light bell at first. Doing high pulls from a fighting stance can be a bit tricky. Plus, keeping the bell suspended in mid air can be challenging for your forearms.
I really feel that with kettlebells, you can get more specific to ground fighting and striking than any other training device. There is not a more versatile implement on the planet! Keep an open mind and evolve! To develop your foundation so that you will be able to execute these movements, check out my Kettle-Jitsu Revolution 8 week kettlebell and body weight download!


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

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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Important Kettlebell Safety Tip!

This video talks about the importance of seeking out a qualified kettlebell coach. To learn how to warm up properly and use proper kettlebell technique, purchase the Kettlejitsu Revolution 8 week kettlebell and body weight training program now! Click here! Kettlejitsu Revolution Kj rev banner

 

 

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