Anaerobic Threshold Training

Being the fanatic guy that I am when it comes to training, the Monday after my competition I went through everything I did wrong.  The one thing that stuck out in my mind was my Anaerobic Threshold.  Your Anaerobic Threshold or A.T. means without oxygen, you have lactic acid building up in the muscles and cannot get it out quick enough to perform at a peak level.  The best way to address this, is to train at your A.T. and to build up your tolerance to sustain this for the duration of your specific sport.  In my case, 5 minutes all out balls to the wall!  The million dollar question is how will I improve this? First you have to figure out what your A.T. number is(V02 Max test is the most reliable), then you train at this specific number in a interval fashion until you are able to sustain and control the heart-rate.  This is not an easy task.  So, more running on hills, 30/30 circuits within a 5 minute time-frame, and more rounds on the mat.

Victory!

Competed in the Gracie Barra Tournament at Irvine Valley College last weekend, and truly enjoyed the home-field advantage:)  All the hard work paid off as I was able to win three straight for the gold medal in my age and weight division.  I am so fortunate to have a great training partner that I work with, and most of all Gracie Barra Chino.  Those killer kettlebell complex's helped out tremendously!

Dynamic Iron-Cross

I have come to like this exercise as it has enabled me to play open guard much more effectively.  This muscle activation exercise simply has you laying supine,with arms out to your sides horizontally.  Sweep the straight leg across the body opposite hand, hold for a couple of seconds and then switch sides.  I like to perform this exercise for a total of sixty seconds.

Belt promotion

Had the opportunity to attend my professor Rafael's belt promotion to 1st degree black belt last night at the Gracie Barra Headquarters in Irvine.  It was great to see Master Carlos Gracie Jr. and listen to him speak about the Gracie tradition, and the future of Gracie Barra.  I am glad I made it down to support my Cumpadre as he is a great teacher, and most of all a great friend!  Congratulação Cumpadre, see you on the mats!!!

BJJ Conditioning

A lot has happened over the last year, as training could not be better.  Had the opportunity to assist with some of the conditioning classes at Gracie Barra Chino which went really well. The conditioning class consisted of a dynamic warm-up from head to toe, explosive body weight movements, and core exercises.  We are currently getting ready to offer some Striking classes beginning next month which will be a lot of fun.