Speed grappling: constant movement and flow, looking for positions, sweeps, reversals, escapes and submissions but none being applied.
Single leg takedown clasping from shoulder control: level one work so basics being empathised through repetition. I was speaking to my father in law this morning about how skills are learned in terms of time. He has been coaching gymnastics most of his life as is up to date in terms of sports science research. Latests research suggests that you need to perform an action about 300 times before the neural pathways make the action automatic. In my experience that does not mean perfect or non spasmodic.
Lewis Smith, the Olympic silver medalist on pommel, in his training history it has been calculated that he has done 800,000 double circles on the horse. My point is that for me going through the basics repeatedly is key. It is no good having a poor foundation. So to practise clinch into single leg is something I can't do enough. Getting the knee hassle, the proper grip in primary and secondary right, head control then chest pressure when changing level, correct hand placement followed by correct lift technique is crucial. Just as in most physical endeavours, MMA requires complex motions. Unlike most other sports we have to learn then apply techniques under considerable pressure with another not wanting us to. I used to hate takedown training when I was doing BJJ as it was not broken down into component parts. Now I like it as I feel like I am learning and not bumbling through whilst getting smashed to bits.
Knee trip from shoulder control: sat this out as lateral knee pressure would cause me pain. Nice to watch though. They then worked this into knee trip nudge into bowling out.
Boxing with Lee: Lee was attacking with a range of strategies such as aggressive, regular (whatever we call it...), straight arm robot style, waving arms no structure style and all with lots of pressure. I tried to keep circling as learnt last week, range of attacks and not get knackered. Hard mentally and physically, violently nurturing.
Side control sweeping from underneath, working the arm in by turning both ways. The drill for the person caught in side control was looking at the different ways of moving to create space, to work an arm through for an undertook, to then either sweep, escape or take the back. As this was a continual rolling drill, when the undertook was achieved the top position player applied forward chest pressure giving the player underneath the chance to feel when to sweep.
Side control arm manipulation and wear out: using strikes and submission attempts to get the arm tired. 1 minute on each arm then swap over.
Moving and circling: in the standup phase we need to get used to circling away from the power hand, then deciding when to attack. It can be when the aggressor steps square and across and the combinations attacks can be done.
Lead hand only, rear hand only, rear leg only, front leg only. Using single tools or sides of the body in insolation to reduce the telegraphing. Feedback was given by the person on the end of the strikes. The strikes were thrown from movement and not in static stances.
Toe to toe with Craig: working in incremental percentages, not blocking too much as getting used to getting hit is an important part of the training as is throwing attacks when strikes are coming in.
Free form standing with Phil: technical and 20%. It was nice to have an opportunity to work lots of movement, timing and striking creativity.
Tonight was a fabulous session and I only wish that I videoed it. I would like to watch back the tear up that was Joe and Mischel and we only heard it.
Saturday, 23 March 2013
Week 74
Circling footwork against being walked down and using single shots, step across and
Lift from lower back, double hip and the side
Striking to clinch to takedown to ground with Neil
Single leg takedown: defend by putting the leg on the outside , step around and drag down
Above but the leg goes on the inside, drive backwards and then change direction by pulling down as he tries to straighten his leg.
Double leg shoot and lift in to a slam
Striking to clinch to takedown to grapple with Mishael
Takedown fighting into grappling with Joe
Lift from lower back, double hip and the side
Striking to clinch to takedown to ground with Neil
Single leg takedown: defend by putting the leg on the outside , step around and drag down
Above but the leg goes on the inside, drive backwards and then change direction by pulling down as he tries to straighten his leg.
Double leg shoot and lift in to a slam
Striking to clinch to takedown to grapple with Mishael
Takedown fighting into grappling with Joe
Sunday, 10 March 2013
Week 73: Outward arm action
Clinch grappling warm up with Phil then Milzy. This is one of the best ways to warmed up quickly, especially if you do it with someone who has a major size and strength advantage. It is a great way to build some resilience and tenacity.
Takedown from shoulder control: You are deep in their space, your knee is behind theirs, your torso pressure is on them so there are no gaps when you bump the knee and pull the shoulder down to collapse their structure. This works when you have opposite legs forward.
Knee trip and shoulder take down: I sat out of this one as my knee is still sensitive to the slightest lateral pressure but sometimes it is good to watch and see how other people move and apply themselves. The trip is simply a barring action (the hand on the side of the knee) so that the leg has nowhere to go. The arm in shoulder control straightens from the bicep and the ‘bowls’ as the trip happens acting as a fulcrum. This technique works when you have the same leg forward as the partner.
The two above techniques can then be used in combination when pressuring the opponent and can be chained or switched between each other meaning if he changes legs then either can be attacked.
Boxing rounds with Milzy and my Josh Barnett nose.: Whilst the above was happening I was doing boxing rounds with Milzy and realised my nose is like that of Josh Barnett. If you hit it, it bleeds. It is still sore 3 days on! Either my nose is made is brittle china or Milzy does not know his own strength. On a deeper level and if looking at it from an out of body experience this highlighted my still reluctance to firstly be an attacking fighter as I primarily rely on counter attacking. Secondly is the double jeopardy habit of going backwards when under attack and covering up. Going back and watching the videos of the higher level lads in the class they all do what I know I should do; circling and footwork to evade.
Outward arm manipulation from side control: Worked on securing the arm by wrapping as well as looking for it without losing control of his base and simply fighting to gain control of his arm.
Upward shoulder rotation from side control: From control we can start to look for submissions. The worst case scenario is that you don’t get the sub but his arm is now depleted and thus a less effective tool for him. Best case is a submission. If you have control of his arm then take your time with this, rushing will create gaps and errors. When you have wrist control, use the head high knee against his head and same side elbow
This image shows the correct arm position but he appears to be in top control. Now you drag the back of his hand along the mat towards his hip which will put considerable pressure on the elbow and the shoulder. No need to rip it off as he could escape, keep it tight, controlled and precise.
Elbow extension from side control: As he fights to escape by straightening the arm you can now look at the elbow extension. Make sure his elbow is off the floor as this adds to the pressure and the sub will come on a lot quicker.
Switching between the two above: Similarly to the takedowns at the start of the class, these two submissions depend on the energy he is giving you, plus you can switch between the two. Again if they don’t come off, he has a very tired arm.
Striking whilst controlling in side control: To compound his misery you can attack the arm with elbow strikes to do nothing other than cause pain and frustration to him. You can dig the tip of the elbow into the head of the deltoid muscle which will be tense and thus cause lots of pain. Joe and I endeavoured to take the pain but it felt like a reflex reaction to it. Horrible.
Clinch grappling with no grip and eyes closed with Seb and Charlie: Apart from being rag dolled around at will by both Seb and Charlie it showed me the potential of what can be and how devastating the clinch position is when you are in control. Mostly I was defending and defending and trying to keep to their tempo. Both are excellent at changing levels, consistent pressure and constant movement making you second guess and not take the lead.
3 for 3 then 2 for 2 striking with Ivan: Trading movements and strikes, making sure the strikes were linked mechanically and not in isolation susch as 3 jabes.
Free form grappling with Chris: All others did freeform from standing but don’t trust my knee to hold out against the takedowns so started on the ground with Chris.
http://www.youtube.com/watch?v=aIGzEs3Mfuw
As you will see there is lots of great stand up going on plus ground work. High quality work from all.
Takedown from shoulder control: You are deep in their space, your knee is behind theirs, your torso pressure is on them so there are no gaps when you bump the knee and pull the shoulder down to collapse their structure. This works when you have opposite legs forward.
Knee trip and shoulder take down: I sat out of this one as my knee is still sensitive to the slightest lateral pressure but sometimes it is good to watch and see how other people move and apply themselves. The trip is simply a barring action (the hand on the side of the knee) so that the leg has nowhere to go. The arm in shoulder control straightens from the bicep and the ‘bowls’ as the trip happens acting as a fulcrum. This technique works when you have the same leg forward as the partner.
The two above techniques can then be used in combination when pressuring the opponent and can be chained or switched between each other meaning if he changes legs then either can be attacked.
Boxing rounds with Milzy and my Josh Barnett nose.: Whilst the above was happening I was doing boxing rounds with Milzy and realised my nose is like that of Josh Barnett. If you hit it, it bleeds. It is still sore 3 days on! Either my nose is made is brittle china or Milzy does not know his own strength. On a deeper level and if looking at it from an out of body experience this highlighted my still reluctance to firstly be an attacking fighter as I primarily rely on counter attacking. Secondly is the double jeopardy habit of going backwards when under attack and covering up. Going back and watching the videos of the higher level lads in the class they all do what I know I should do; circling and footwork to evade.
Outward arm manipulation from side control: Worked on securing the arm by wrapping as well as looking for it without losing control of his base and simply fighting to gain control of his arm.
Upward shoulder rotation from side control: From control we can start to look for submissions. The worst case scenario is that you don’t get the sub but his arm is now depleted and thus a less effective tool for him. Best case is a submission. If you have control of his arm then take your time with this, rushing will create gaps and errors. When you have wrist control, use the head high knee against his head and same side elbow
This image shows the correct arm position but he appears to be in top control. Now you drag the back of his hand along the mat towards his hip which will put considerable pressure on the elbow and the shoulder. No need to rip it off as he could escape, keep it tight, controlled and precise.
Elbow extension from side control: As he fights to escape by straightening the arm you can now look at the elbow extension. Make sure his elbow is off the floor as this adds to the pressure and the sub will come on a lot quicker.
Switching between the two above: Similarly to the takedowns at the start of the class, these two submissions depend on the energy he is giving you, plus you can switch between the two. Again if they don’t come off, he has a very tired arm.
Striking whilst controlling in side control: To compound his misery you can attack the arm with elbow strikes to do nothing other than cause pain and frustration to him. You can dig the tip of the elbow into the head of the deltoid muscle which will be tense and thus cause lots of pain. Joe and I endeavoured to take the pain but it felt like a reflex reaction to it. Horrible.
Clinch grappling with no grip and eyes closed with Seb and Charlie: Apart from being rag dolled around at will by both Seb and Charlie it showed me the potential of what can be and how devastating the clinch position is when you are in control. Mostly I was defending and defending and trying to keep to their tempo. Both are excellent at changing levels, consistent pressure and constant movement making you second guess and not take the lead.
3 for 3 then 2 for 2 striking with Ivan: Trading movements and strikes, making sure the strikes were linked mechanically and not in isolation susch as 3 jabes.
Free form grappling with Chris: All others did freeform from standing but don’t trust my knee to hold out against the takedowns so started on the ground with Chris.
http://www.youtube.com/watch?v=aIGzEs3Mfuw
As you will see there is lots of great stand up going on plus ground work. High quality work from all.
Saturday, 2 March 2013
Week 72: One small step for man, one giant leap for me...
4 basic takedown drilling: the single hip capture, double hip capture, single and double leg. When drilling it is important to keep the pressure always on them so they are being controlled by you. Pressure does not mean always forward.
Forearm and bicep suppression (the lion killer)details. We spent a few minutes getting the mechanics down on a kneeling partner:
at least the wrapping arm to get the elbow under the chin by driving the shoulder forward,
arms are relaxed,
other arm with back of hand on the head,
head to head,
turn the muscles on from relaxed and this should enable to technique to finish.
Circling footwork. This was a very specific drill to practise attacking when the partner stops circling away from your rear hand and almost squares up, you can then attack with a crisp flurry.
Freeform grappling: A good hard couple of rounds with Craig and a big fella who likes competitive shooting (sorry for not remembering your name). Worked with Craig on how to transition from bottom and half bottom control to the knees. We also looked at how to not slide over the head when in back control with the person the floor in the turtle position.
Big glove striking: Standing and on the ground. This is the giant leap for me where my fear of receiving and giving head shots began to diminish. Seems like such an odd fear or hang up to have in this sport but it is something that has been lingering deep inside for many years. As I trust Craig I thought I could be brave and perhaps a little bit stupid and not defend all of the head shots, to see them coming and to allow them to come. It was horrible but my mindset was simply what is the worst that could happen? A broken nose? A KO? And if they do happen then what? Well I simply carry on with life, maybe with a few less brain cells but stronger psychologically for overcoming some hardship.
I must thank my caring instructor for not allowing me to nurse my bleeding nose in lieu of the conditioning end to the class. "I don't care if you are bleeding Paul, get yourself over here!" So with my little red Hitler moustache I dragged myself through some proper tough conditioning whilst leaking DNA on the mats.
Forearm and bicep suppression (the lion killer)details. We spent a few minutes getting the mechanics down on a kneeling partner:
at least the wrapping arm to get the elbow under the chin by driving the shoulder forward,
arms are relaxed,
other arm with back of hand on the head,
head to head,
turn the muscles on from relaxed and this should enable to technique to finish.
Circling footwork. This was a very specific drill to practise attacking when the partner stops circling away from your rear hand and almost squares up, you can then attack with a crisp flurry.
Freeform grappling: A good hard couple of rounds with Craig and a big fella who likes competitive shooting (sorry for not remembering your name). Worked with Craig on how to transition from bottom and half bottom control to the knees. We also looked at how to not slide over the head when in back control with the person the floor in the turtle position.
Big glove striking: Standing and on the ground. This is the giant leap for me where my fear of receiving and giving head shots began to diminish. Seems like such an odd fear or hang up to have in this sport but it is something that has been lingering deep inside for many years. As I trust Craig I thought I could be brave and perhaps a little bit stupid and not defend all of the head shots, to see them coming and to allow them to come. It was horrible but my mindset was simply what is the worst that could happen? A broken nose? A KO? And if they do happen then what? Well I simply carry on with life, maybe with a few less brain cells but stronger psychologically for overcoming some hardship.
I must thank my caring instructor for not allowing me to nurse my bleeding nose in lieu of the conditioning end to the class. "I don't care if you are bleeding Paul, get yourself over here!" So with my little red Hitler moustache I dragged myself through some proper tough conditioning whilst leaking DNA on the mats.
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