New training plan and drilling...

A few weeks ago I posted my personal training schedule, but I felt, that I am not doing enough Jits through the week. So mainly there where three options for me to get my number of hours per week up:

1. Join an other Jiu-Jitsu Club in addition to my current
2. Drill with my dummy
3. Get a training partner to doing additional drilling session on our off days

After some considerations and contact with one of my training partners, who is currently a blue belt and also wants to step up his game, we came up with the following idea. As I am myself always found that some of the fundamentals where missing and he also wants to go over them, we are now starting to drill the "Gracie Combatives". For those who don't know what the "Gracie Combatives" are, this is Program consisting of 36 lectures of the basic and intermediate moves one should know if he wants to reach blue belt. Below you can see the "Gracie Combatives" tree chart were the techniques you will learn through the course are listed:

Further more besides drilling the "Gracie Combatives" we also give each other the chances to do drills or practice techniques which we pick up during class or somewhere else. At the end of every session we are going to make a light rolling (which is pretty new for me) drawn to the fact, that I am training at the Enomoto Dojo which is a MMA Gym and people are going pretty hard during the sparring sessions. All in all this what my new training plan looks like:

Though this is only valid, when I am here in Switzerland, as one week of the month i am in Frankfurt and my schedule will look a little different. I am currently working out a plan for Frankfurt as well, which includes finding a gym where I can train BJJ at least two times per week. I allready found a place where I can drop in to train crossfit once week.

I am really certain, that this new schedule will help me to reach my goals, now it is all in my hands to strictly follow it.

Acai baby...

For a long time a have been looking to get some proper Acai in Switzerland and/or Germany. I got to taste a little of it through my protein powder from XTFC which tastes pretty great for a protein shake. During the Braulia Estima Summer camp I also had the chance to taste the coco nut water with acai from Vita Coco which also tasted allright. For sure like most of you I heard numerous stories of how good it is and that everybody who went to Brasil was swarming about that stuff.

So as I am recently one week per month in Frankfurt for working purposes and I searched the Internet and found the following provider of frozen Acai Pads - Fine Fruites Club. A few days ago I ordered myself a couple of Acai and some Mango and Maracuja pads. Yesterday the pads where finally delivered after two days, in a box with dry ice, so it was no problem to get the pads delivered to my office and put them into the fridge in the evening.

For my first smoothy I didnt go to nuts and just went with the proposal from the distributor for a Acai smoothy:

• 1 Pad of Acai
• 1 Pad of Mango
• 150 ml Orange Juice
• 2 table spoons of Honey

I really have to say that this stuff is just great and I am looking forward to experimenting with it and mix some new things to it.

For sure I am going to try the famous Rener Gracie Acia Bowl soon – here is Video of that sweet bastard

Dean "The Boggieman" Lister Seminar

Yesterday three of my training partners and one of our trainers went to the Dean Lister Seminar which was held near. St. Gallen Switzerland.

The Seminar began with some warmup routines. What was really nice, that Dean made us do almost the same warmups as we do in our Dojo. The thing is, that Dean Lister and the master of my trainers booth trained at Rickson Gracies in San Diego and I guess that is why the warmups where almost identical.

The Seminar than started with a sneeky armbar from the north south position, than we went over some americanas from the Kesa Gatame postion as well as a reverse triangle from that position. Last but not least we did Leglock. I mean come on, it was a Dean Lister seminar, so leglocks had to be. We started at the rather infamous 50/50 Position and first did the kneebar from there, which could easily be changed to the dangerous heelhook. The technical part of the seminar than ended with a footlock from the 50/50 position.

After that we were allowed to ask questions about techniques and what ever else would interest us. Below you can see Dean perform a triangle escape.

All in all the seminar was really good, as it were quite basically but sneeky moves. Dean is an al around nice and funny guy.

Crossfitting

Yesterday I did my first real crossfit exercise with my buddy Lukas who is doing this stuff for some time now. I first got in touch with it at the Braulio Estima Summer Camp where we did a circuit at the El Toro Training Center.

The Workout of the day was as following:

5 x 200m sprints followed by 200m slow running (not a big Problem)
3 x 10 burpree Pull-ups (dude that was a big problem)
3 x 20 Airsquats (it was going allright)
3 x 30 seconds handstand

We did the whole program at a sport facility which recently also got a Crossfit "Cage" as you can see on the picture below:

 

I was asking myself the last weeks, if I should start with crossfit or not, as I am doing Kettlebells and other stuff, but I think that this would really benefit my overall cardio and body strength, so I will try to do it once a week on weekends, at least as long as the weather is good. Because that way I dont have to pay a cent for the whole thing which is always nice.

I recently found a pretty nice article about the benefits from crossfit for BJJ on the following blog:

Benefits of crossfit for BJJ

In the next days i will post my new training plan, which will be a little bit more divers than the old one and also will involve more BJJ related things, such as stability ball drilling and drilling with my Zebra dummy