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!

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!


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

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!

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!

Sprawl exercise variations for BJJ and core strength!

jiu jitsu magazine articletgu sale $17Get the Ultimate TGU one month Turkish get up kettlebell and body weight program for only $17! That’s half off regular price!! As seen in the latest issue of Jiu JItsu Magazine! Click here to save! Ultimate Turkish Get Up Download

Or getthe Kettlejitsu Revolution 8 week kettlebell and body weight program and the Ultimate TGU one month Turkish Get up program for only $47! As seen in the upcoming issue of Jiu Jitsu Magazine and on the Joey”Coco” Diaz podcast! LImited time! Click here to take advantage of this deal!  Kettlejitsu Combo PackageNew web banner package dealThe sprawl is an exercise derived from wrestling.  It is typically used as a defense to various types of wrestling take downs such as the double leg.  Like many other martial arts, wrestling has their own version of shadow boxing. This is where they execute various grappling movements without a partner.  The sprawl is one of the movements you will see grapplers use when shadow wrestling. It also happens to be an amazing body weight exercise that can develop your core thoroughly.

Over the years I have developed many variations of the sprawl. Keep in mind, I use a very basic sprawl adapted for regular clients that are not grapplers or mma fighters. Wrestlers have a more sports specific way of sprawling that is typically difficult to teach to an average client. So I use a more simpler variation.  The attached video contains some variations I use in my Kettle-Jitsu system.  We always start with a basic sprawl. This is basically just a burpee without the push up. Except, we use a wider base with our legs and drop our hips to the floor.

Variation 2 is the one handed sprawl.  Sometimes I refer to it as a cross face sprawl. This is related to the wrestling movement of the same name. The mechanics remain the same as a regular sprawl except you are using only one hand.  You will definitely feel the difference in your core with the one hand sprawl.   Variation 3 is the K-Town sprawl.  With this variation, you start off the same way as a regular sprawl, but instead of coming back up with both legs, you bring one leg up at a time.  By doing this, it changes the whole dynamic of the movement since you are now basically doing a lunging type movement.

Next we have the sprawl and roll.  Since I teach and fight in Brazilian jiu jitsu, this variation seemed logical for me. In BJJ we do a lot of rolling type movements. So the sprawl and roll is an excellent sports specific exercise to an addition to any combat athlete’s training.  Again you will feel it attack your core in a different way than the other sprawl variations.

Sometimes people have trouble with the regular sprawl and roll.  So it is always important to adapt exercises according to the level of the student. This is how I developed the rocking chair version.  So this is the variation I give to people who have a problem with the standard sprawl and roll.  But this is also an awesome variation for anyone to do. Once you feel comfortable with these variations, you can work up to full body exercises like the Deck Burpee.  This dynamic exercise contains the sprawl and roll movement combined with a push up and deck squat.  Deck burpees are an excellent full body conditioning exercise that also works your agility.

If you are interested in learning sprawls and their variations, check out my new Kettle-Jitsu Revolution kettlebell and bodyweight double dvd. The new dvd contains the sprawl featured in different workouts. On the dvd we use them with body weight and with kettlebell.  Try these variations for yourself and see how you like them!


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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

Injuries: Cause and Prevention

back-injury

Since I have been involved in the Kettlebell industry, I have realized that it has gotten an bum rap for back injuries. Even my chiropractor said to me once, “Oh, I get a lot of business from kettlebells.”  Here is the problem. Most kettlebell practitioners blame technique as the root of all injuries. This is what they are programmed to believe. I have seen and received plenty of comments of certified kettlebell coaches ridiculing technique. Omg, you are going to injure yourself doing that. Ive heard it time and again. These people have been totally misinformed. Most of these people do not even train a lot of people on a regular basis. Ive been in the martial arts and fitness industry for over 30 years. What I have learned is the number one people get injured is because of improper warm up.

Here is a common scenario. I was at a tournament one day and a guy saw my Kettlejitsu shirt. He was like, “oh I love kettlebells.” “I was going to compete today, but my back is jacked up.” I asked him if he did it swinging. He said yes. I asked him if he warmed up first. He said, “yes, I did some jumping jacks first.” This is a perfect example of people not warming up properly.  I have seen numerous people jack up the backs from just the swing alone.  The fact of the matter is that if your body is thoroughly warmed up, you can do almost anything. Our bodies are super resilient machines.  We adapt to everything. In mixed martial arts and jiu jitsu, we are constantly putting our bodies at a mechanical disadvantage. Perfect technique %100 of the time is impossible.

At my gym SoCal mma and fitness, I can literally teach up to 100 students a week.  I am constantly getting new students. Many of them have never tried kettlebells, are overweight and out of shape.  But, they learn the same routines as the intermediate and advanced students at my gym. The beginners are obviously not going to have perfect technique. But since they are warmed up properly, they will remain injury free.  In my new Kettle-Jitsu Revolution dvd, the workouts are structured exactly the way they are taught at my gym.  The workouts are easy enough for the beginner, yet challenging enough for the advanced practitioner.  It is a complete workout program that includes a solid 15 minute warm up to insure you will not get injured.  I am also a firm believer that Kettlebell and body weight go hand in hand. The way I teach, you never even pick up the kb until we are thoroughly warmed up.  That is why I include and ab workout, body weight interval training and compound body weight training before we hit the kettlebells.

In my line of work, injured clients do not help pay the bills or bring me business.  Keep your clients injury free by warming up properly, especially before dynamic full body exercises with barbells and kettlebells.  You can learn how to warm up your clients from my new Kettle-Jitsu Revolution body weight and kettlebell dvd!