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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
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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.
Grip training is a subject I wanted to touch on for some time now. I definitely have some serious opinions on it. As you already may know, I have been training in martial arts for over 30 years. I am also a competitive Brazilian Jiu JItsu fighter. I have won and lost many BJJ matches. I have never thought to myself after one of my losses that my grip strength cost me the match. I also have a lot of friends that train with kettlebells, but also do macebell and clubbell work. Which to me, doesnt make sense. I believe macebells and clubbells are not nearly as efficient as kettlebells. I have even asked my friends why the include those implements as well. They always say, “well its really good for grip strength.” Which brings me to my next question. “Why does an average person need grip strength?” I honestly dont even think BJJ fighters need extra grip strength. Isnt the whole point of jiu jitsu to not use strength. If you are dependent on grip strength in you bjj matches your technique must be off. By training BJJ regularly, you will develop the conditioning needed in your forearms needed in training, If you do extra strength and conditioning, then you should be good to go.
The 2 types of strength and conditioning I do are body weight and kettlebell. I dont really feel I need anything else. Although I do not do any extra specific grip training. Every kettlebell workout challenges your grip to an extent. Some more than others. Which brings me to this basic double kettlebell workout that will have your forearms firing off like you just finished a BJJ match in a tournament! First let me say this is an example and not meant to be an instructional. Next, before any kettlebell workout I do a good 20 minute body weight and mobility workout. This insures that Im thoroughly warmed up and prevents injury.
The double kettlebell workout consists of 5 different exercises. 1.double dead cleans 2. double overhead presses 3. double swings 4. double rows 5. burpees
What challenges your grip is that fact that you do not put the bells down until the burpees. This workout is put into what I call a pyramid. You want to do 5 reps of each exercise. then move up to 10 reps. Last you go back down the pyramid to 5 reps. By the time you are working up to 10 you should feel that burn in your forearms! So be careful! Enjoy!
To learn more workouts like this, check out the Kettlejitsu 8 week kettlebell and body weight dvd here! http://kjrevolution.com/?page_id=19
The Kettlebell S Get Up
I think anybody who trains with kettlebells knows what a Turkish get up is. It is an amazing full body exercise. I love it and have a very particular way of teaching it. But, at my gym, I teach large groups at once. Most of the time they are vary in fitness levels. Since the TGU contains so many movements, plus the fact that involves holding the bell in an overhead lock out position, it is not always ideal to teach in that type of environment. This is what inspired me to develop the S Get Up. I wanted to do a get up, that was challenging enough for advanced people, yet easy enough for a novice to learn and enjoy.
Like the Turkish Get up, the S Get up is a compound movement. It contains several movements rolled into one. Like a lot of my movements, its based off of a Brazilian Jiu Jitsu position. In the SGU your legs are in an S shape that is used in many BJJ techniques. Ive eliminated the overhead position in this get up to make it safer and easier to learn. Plus, even though it is challenging, I feel that holding a bell in the overhead position has little practicality in BJJ or life in general.
When I teach any routine in my classes, I like to break down each movement and drill each one for 30 second intervals. That way, my students get the feel for it. The same goes for the SGU. First, I break down each step using body weigh only. Then I put it together in a flow. After drilling the body weight version for several rounds, we apply the kettlebell to it. Start by drilling the lying S press for 30 seconds on each side. Next, drill the S squats for 30 seconds on each side. Same thing with rows and cleans. You can repeat these exercises as much as you like. Then, I put it all together into a 3 minute round. 2 minutes of alternating SGU, 20 seconds of rows and Burpees for the last 30 seconds.
Please remember that you must always warm up thoroughly before rigorous training. My workouts always consist of joint mobility, core warm ups and body weight warm ups before even touching a kettlebell. For an easy to follow kettlebell warm ups and workouts, check out my Kettle-Jitsu 8 week kettlebell and bodyweight workout program! Have fun with the SGU! Oss!
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:
- 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.
- 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.
- 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.
- 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.
- 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.
- 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!
- 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!
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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!
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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
As most of you already know, I have just announced the presale to my new double dvd Kettle-Jitsu Revolution. I know everyone works hard for their money and people want to know what they are getting. So I received an email from a fan that wanted to know more about the dvd and its content. So here you go!:) There are 8 different workouts. These workouts are the exact same ones in use at my gym SoCal MMA and fitness in Los Angeles. My classes are packed. This is what my system has involved into. I had to adapt my workouts to please any one from beginners to advance since that is what my classes are made up of. We constantly have new people trying our classes out, but we have our regulars as we’ll. so these workouts are easy enough for the beginner, yet challenging enough for an advanced person. Each workout is approximately 30-45 minutes long depending on how much rest you take. There is one joint mobility/body weight warm up. This runs about 15 minutes long. In all of the years I’ve been teaching, I found that the number one reason people get injured is from not warming up. This is why we do this prior to the Kb workout. Next we have our abdominal pyramid workouts. There are 8 different ones that contain different exercises in all of the workouts. Then we have body weight interval training. Next is our 3 one minute rounds of full body compound exercises ranging from your standard burpees, into my hybrid burpee variations and some body weight flows. After that we do our Kb interval training or what I call a break down. What this is, is a break down of each movement before we get into our Kb circuit. This gives you a chance to drill each movement and get a feel for it before we go into our Kb circuits. Last will b our 3, 2 minute full body Kb circuits. These circuits hit your whole body. Not just your core like most generic Kb workouts. Our 8th workout is the same format as above but, it contains what I call a shadow Jitsu long combo. This is a 2 minute body weight flow that contains 2 different compound body weight exercises into one. The last Kb workout is all double kettlebell. 8 week workout program. So each workout is done 3 times during that week. On your off days you can do cardio or one of the workouts from my shadow Jitsu DVD. Or you can do some cardio like running, yoga, cycling etc…
It’s a double DVD and it comes with a 12 page DVD insert that contains all of the workouts. It’s all original music. I wrote and played the title song in the commercial called get your swing on. There are 3 different remixes of the song in the DVD. There is also original music by Dj Slugo, a very popular Dj out of Chicago. So there you have it! Oh! This is the same format and workout I use in my certifications all over the world. So,if you are planning to get certified in Kettle-Jitsu, than this dvd is the perfect study guide. I know these workouts are effective because of the feed back and results I get from my students. I teach up to 100 people a week at my gym. I can have up to 30 people at once in my classes. This is the main difference between me and the strong first/rkc type Kb people. Most of these certified people don’t have gyms and don’t teach more than a few people at once. It’s because their style is so basic and they focus on a few select Kb exercises. They use Kb as a supplement to their training. I use Kb and body weight as my sole source of strength and conditioning. Ive competed 10 times this year in BJJ tournaments. I was ranked number 1 in the world in 2 different divisions for most of the year. So this dvd is excellent conditioning for BJJ athletes. I also use this same system for my mma fighters. Even though most of my youtube videos have plenty of women, house wives and every day people in them, i still have people asking me if it is just for Jiu Jitsu and MMA. This DVD is for everyone!! The women in my dvd do not fight. They just attend my classes at my gym. Rosanna, Aka Xena, is a mother and a wife. As a matter of fact, women make up for %70 of the clients at my gym. Just regular women.
You can use this dvd to lose weight, build muscle and enhance your conditioning, Veronica, the women depicted in the before and after pictures in the commercial lost a whopping 60lbs! She did kettle-jits 3 Xs per week, cardio on her off days and kept a disciplined diet. The Kj Rev program is also simple and easy to implement in any gym. It gives people what they want and it is proven to work! People want variety, not monotony! Remember, you dont have to be a fighter to train like one! Pre sale purchas Only 29.99! Limited time only! Orders ship in the new year!