Combat 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
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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!
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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
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
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
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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Get 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!Turkish 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!
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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
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!